Category: Depression

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Navigating Relationships with a Trauma History: How to Heal, Set Boundaries, and Trust Again

Navigating relationships with a trauma history can be challenging. Sometimes, behaviors that feel “charming” may actually be red flags. Other times, we might feel bored or disconnected, not because the person is unsafe, but because we are familiar to chaos and instability. Breaking these old patterns takes practice. Learning to slow down, listen to your body, and communicate your needs is an important step in creating healthy, safe relationships.

Let’s consider a fictional client named Emily. As a survivor of childhood abuse with a history of failed romantic relationships, Emily wants to approach dating in a way that aligns with her goals. She wants a relationship that is healthy and safe.

Emily agreed to meet a mutual friend, Tom, for coffee. She was anxious and nervous, but also excited. The conversation flowed, and Tom asked if she would like to meet for dinner that weekend. Emily felt her chest tighten. Her instinct to people-please and say yes immediately surfaced, but this time she paused. She checked in with her body and asked herself, Does this feel safe for me?

Instead of ignoring her own needs, Emily responded, “I would love to see you again, but I would prefer a walk in the park first.” When Tom smiled and agreed, she noticed her body relax. In that moment, Emily set her first boundary and felt the empowerment that comes from listening to her own instincts and clearly communicating them.

Through this somewhat simple act, Emily realized that navigating relationships after trauma is not about rushing or hiding fear. It is about honoring feelings, communicating clearly, and recognizing that healthy connections are built on mutual respect. Every step she takes in setting boundaries is also a step toward trusting both others and herself.

After Emily’s coffee date, she reflected on what had just happened. Something as simple as pausing before saying yes and listening to her body had given her a new sense of clarity and control. For many survivors, this moment of awareness can feel both empowering and surprising. It also highlights an important first step in navigating relationships after trauma: recognizing how past experiences may influence how we relate to others.

Recognizing Trauma Patterns in Relationships

First and foremost, it’s important to recognize that any maladaptive or “unhealthy” patterns we’ve developed over the years were created with one purpose: TO KEEP US SAFE. These strategies were attempts to protect our vulnerabilities from being seen and to shield ourselves from hurt, rejection, or pain. Survivors did what they needed to do in order to survive their surroundings, both figuratively and sometimes literally.

I bring this to your attention to highlight the importance of self-compassion. Our younger selves learned habits that helped us keep going. Now, as adults working to heal, we can see how these patterns no longer serve us. We have the opportunity to equip our nervous system with healthier tools that support our growth and future wellbeing.

Now that we understand these patterns aren’t our fault and were our nervous system’s way of protecting us, we can begin to bring awareness to them. Common patterns survivors may notice include:

  • Seeking approval or validation excessively
    Survivors’ self-worth was often undermined in the past, which can lead to seeking approval or validation from others. They may rely on others to feel “enough,” making it hard to trust their own instincts.
  • Feeling anxious or hypervigilant around conflict
    Growing up, any disagreement might have led to extreme reactions like name-calling, objects being thrown, slammed doors, screaming, yelling, you name it so it’s natural to feel hesitant toward conflict as an adult. When handled with mutual respect, honest communication, and reflection, conflict can actually strengthen relationships and build trust.
  • Avoiding closeness out of fear of being hurt
    Closeness, intimacy, emotionality = unsafe, painful. Experiences of abandonment or distorted ideas of love make trusting others difficult. Avoiding closeness becomes a protective strategy, even in healthy relationships.
  • Attracting or being attracted to partners who are controlling or unavailable
    Controlling environments during childhood or unavailable caregivers can lead survivors to seek out familiar partners who resemble similar characteristics. Unconsciously, they may seek what they know, even if it is unhealthy, reinforcing the belief that love involves fear, inconsistency, or the need to earn approval.

Slowing Down, Listening to Your Body, and Setting Boundaries

Recognizing patterns is only the first step. The next step is learning how to respond in ways that support your healing and create healthier relationships. For many survivors, this means slowing down, tuning into your body, and clearly communicating your needs.

Slowing down allows you to notice how you feel in the moment. Does your chest tighten, your stomach knot, or your heart race? These sensations are your nervous system signaling that something may feel unsafe or uncomfortable. In trauma work, this is often described as staying within your window of tolerance, the optimal zone where you can experience emotions without becoming overwhelmed or shutting down. Checking in with your body before responding to a situation, whether it is a date, a conversation, or a disagreement, can help you act from awareness rather than habit and keep you within your window of tolerance.

Listening to your body goes hand in hand with setting boundaries. Boundaries are ways of honoring your needs and protecting your emotional space. They are not meant to keep people out or put up walls, but rather to help the relationship move along more effectively and sustainably. When boundaries are clear, everyone can feel safe and have their needs met. Healthy boundaries are a two-way street: they allow you to care for yourself while also fostering trust, respect, and connection with others. They might look like asking for more time before committing to plans, expressing when a topic or behavior feels uncomfortable, or limiting contact with people who feel unsafe. Every time you honor a boundary, you strengthen your sense of safety, stay within your window of tolerance, trust yourself more, and teach others how to treat you.

Building these skills takes practice. It may feel uncomfortable at first, especially if old patterns push you toward people-pleasing or avoidance. But each moment of awareness is a step toward healthier, more fulfilling relationships. Over time, your nervous system learns that safety, respect, and connection are possible, and that you can enjoy intimacy without fear.

Practicing Self-Validation

For many survivors, trauma can leave a lingering sense of doubt or self-criticism. You might question your feelings, second-guess your choices, or feel guilty for prioritizing your needs. Practicing self-validation means reminding yourself that your thoughts, emotions, and needs are legitimate. It involves acknowledging your experiences without judgment and offering yourself the compassion you may not have received in the past.

Simple ways to practice self-validation include journaling your feelings, speaking kindly to yourself, or sharing your experiences with a trusted friend or therapist. Over time, these habits strengthen your inner voice, making it easier to trust your instincts, honor your boundaries, and engage in relationships from a place of self-respect rather than fear or obligation.

If journaling or talking with a friend doesn’t feel like your thing, here are some playful, creative strategies suggested by actual trauma survivor clients:

  • Talk to yourself in third person: “Emily, it’s okay to feel nervous about this date. You’re doing your best and listening to your body.” Addressing yourself as you would a friend can feel surprisingly empowering.
  • Celebrate small wins: Even showing up for a coffee date, pushing through discomfort, or setting a boundary deserves recognition. Give yourself a little acknowledgment—it matters.
  • Affirmations on sticky notes: Place them in the fridge, on your nightstand, or in your car. These fun reminders throughout the day reinforce that you are worthy and valued.
  • Record voice memo moments you are proud of: Say something kind or note a moment of courage. Even if you delete it afterward, the act of acknowledging yourself strengthens self-validation.

Practicing self-validation doesn’t have to be serious or complicated. Adding playful, creative ways to honor yourself makes it easier to turn self-compassion into a daily habit.

Seeking Support

Healing from trauma is not something you have to do alone. Surrounding yourself with supportive people like friends, family, or communities who understand trauma can provide encouragement, perspective, and validation. Trauma-informed therapy or support groups can be particularly helpful, offering guidance on navigating triggers, building self-awareness, and learning relational skills in a safe environment.

Support doesn’t just help you feel understood; it also models healthy relational patterns and reinforces that it is possible to have connections where safety, respect, and care are mutual. Seeking support is an act of strength and self-compassion, reinforcing that you are worthy of relationships that nurture and honor you.

Bringing It All Together: Emily’s Journey

Looking back on her coffee date, Emily realized that each step she took such as pausing before responding, listening to her body, and setting a boundary was more than just a small act. It was a practice in self-validation and loving herself, a way to stay within her window of tolerance, and a demonstration of how boundaries can strengthen rather than limit a relationship. By honoring her needs and communicating clearly, she created a space where both she and Tom could feel safe and respected.

Emily’s experience illustrates a larger truth for all survivors: navigating relationships after trauma is a process, not a race. It involves recognizing old patterns, checking in with your body, setting boundaries, validating your experiences, and seeking support when needed. Every moment you honor yourself, every boundary you communicate, and every safe connection you foster helps rebuild trust both in others and in yourself.

Healing in relationships is possible. With patience, awareness, and practice, survivors can cultivate connections that are safe, nurturing, and fulfilling. Survivors can have relationships that reflect the respect, care, and love we all deserve.

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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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The Therapy Breakdown: A Beginner’s Guide To Getting Started

By Janel Wetzel, LMSW CCTP
Trauma Therapist

Frequently, therapists receive questions like, “What exactly happens during therapy sessions?” and “When is the right time to seek therapy?” These are excellent questions, and I’m here to break it down a little! In this article, I’ll be providing insights into what transpires in a session, guiding you on when therapy might be beneficial, and offering tips on finding the right therapist.

What Is Therapy?

Therapy or counseling is a process where licensed professionals such as a therapist or counselor provide a safe, confidential space for individuals to gain a greater understanding of their emotions, thoughts, and behaviors, as well as their past experiences, interpersonal relationships, and sense of self. Collaboratively, the therapist and client will create goals that will be the focus of their journey together. Common therapeutic treatment goals might involve processing past experiences and relationships, overcoming current challenges, learning coping skills, and promoting a greater sense of worth and well-being. Within the goals, the therapeutic team will establish an anticipated timeline which will determine the approximate timeframe.

During each session, the therapist will use a specific intervention tailored to each client. A few therapeutic approaches might be Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), Eye Movement Desensitization & Reprocessing (EMDR), or Internal Family Systems (IFS). Each intervention focuses on different presenting issues with specific exercises and tools associated. The therapist will use their clinical experience to determine which intervention would be the best fit for the client.

When Might Therapy Be Beneficial For Someone?

Everyone struggles with obstacles at some point in their life. We all have experiences from our past that we think about periodically, or certain memories that stick with us despite efforts to minimize. Feelings of sadness and bouts of depression have most likely affected everyone at some point in their life.

However, when should someone reach out for professional help? One way to know for sure is by asking yourself if your mental health concerns are starting to negatively impact your ability to function occupationally, relationally, and emotionally. Are you noticing your work responsibilities are not being completed? Perhaps increased irritability and isolation are keeping you from friends? Is your sleep being significantly interrupted because of ruminating thoughts or excessive worry? These might be signs you are ready for a little extra support. Seeking therapy can help you regain control by exploring what’s at the root of the symptoms and then learning some ways to manage and overcome.

Some other signs one could benefit from therapy:

  • Ongoing feelings of distress, sadness, anxiety, or stress despite efforts to minimize. No matter how many walks you go on, self-care efforts, or hours spent with bucket-filling people, the distress remains.
  • Relational conflict is very common for therapeutic support. Conflict with loved ones, friends, coworkers can take up a significant amount of mental space causing worry, stress, and even trigger past trauma wounds.
  • Any form of grief: death of a loved one, anticipatory grief, collective grief, chronic grief. End of a relationship, major life change, any type of significant transition can cause emotional turmoil.
  • Low self-esteem, self-worth, and self-love can impact ability to function at one’s highest potential.
  • Struggling with personal development such as personal growth, self-identity, or exploring career advancement.
  • Unresolved trauma from the past or present.

How To Find The Right Therapist

Finding the right therapist can be difficult and time-consuming when you are unsure what to even look for! It is important to find a therapist you feel comfortable with in order to have a productive therapy experience. You are entering into a very psychologically and personally intimate relationship, so it is important you connect with a few different therapists and ask questions to feel comfortable moving forward. Reaching out for therapy is extremely brave and vulnerable so you might as well make it worth it!

Here are a few questions that may be helpful in making your selection:

  • Ask about their experience related to your symptoms or reason for coming to therapy.
  • Explore what their expertise is and what makes them credible in that area.
  • Consider what therapeutic interventions they would use based on your presenting issues.
  • Learn which insurance the therapist accepts and if they accept Out-Of-Network coverage, as well as out-of-pocket fees if your insurance does not match.

Most private practice clinicians will offer a free 15-minute phone consultation where you can ask these questions. Additional common questions I receive during this time are:

  • Do you give homework between sessions?
  • What does a typical session look like?
  • How long have you been a therapist?

If you are seeking therapy to process and explore unresolved trauma, it is highly recommended you ask trauma-related questions, such as:  

  • Are you trauma-informed?
  • What is your approach in working with complex trauma?
  • Do you have experience working with clients who have experienced physical/sexual/emotional/etc childhood trauma? (related to your specific type of trauma)

Asking these questions can help you assess if the therapist’s style, approach, and general personality align with your needs and preferences. Ask yourself, “What am I looking to get out of therapy?” and then reflect if the therapist’s answers will help guide you there. Trust your instincts!

The reality is that therapy can look so different for everyone and it’s so important to identify what feels right for you. As we breakdown the therapeutic process, it becomes clear that therapy isn’t just about “fixing” our current symptoms. It’s about our overall well-being and addressing what’s at the root of the symptom. By recognizing the signs for professional help and understanding the importance of finding the right therapist, we empower ourselves to start our healing journey and become the best versions of ourselves. Remember, the decision to seek therapy is incredibly brave. Lean into what this journey has to offer, trust the process, and embrace the opportunities for growth that lie ahead.

Email me with questions!
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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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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
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Zoom Fatigue

Zoom-fatigue

Video chats after video chats… Are they as helpful as we think?

With a third of the population experiencing a form of lockdown or quarantine, many of us have turned to Zoom to fill our need for social engagement. Zoom is an online video chat platform used to connect with others from the comfort of our own living rooms.

We’ve adopted Zoom to join online exercise classes, for virtual happy hours with friends, have coffee dates with our moms, or for work meetings. Having this option to connect virtually with our loved ones, as well as to complete work obligations, has been immensely helpful and made the quarantine mandate a little more tolerable. Being able to see your nephews play or your grandparents smile whenever you want has been something many of us have been thankful for.

HOWEVER, WHEN DO TOO MANY ZOOM CHATS BECOME TOO MUCH?

A recent study has shown that many of us find these virtual visits exhausting. The BBC Workplace wrote an article recently exposing the “whys” to this common experience. They are calling it “Zoom Fatigue,” because, quite frankly, that is exactly what we’re experiencing!

One of the main reasons why we find online video chatting so exhausting is because it requires more focus than typical face-to-face meetings. We are searching harder for facial expressions; processing body language, or what we can see of the body; and we’re analyzing the tone and pitch of the other’s person voice. This all happens within seconds and we are doing these acts more consciously, whereas they might come more naturally when in person.

Pauses in a conversation is natural. However, during video chats, if a person does not respond, we may automatically assume technology troubles: Did the screen freeze? Is my internet out? Did I lose the connection? Is she still there? A study completed in 2014 showed that a 1.2 second delay perceived the other person as less friendly. This happens frequently in video chats due to internet connections and/or software updates.

Another huge reason we’re struggling with Zoom Fatigue is because video chats are a constant reminder of the relationships we’ve temporarily lost or are distanced from. It is a reminder of why we are quarantined and why we can’t interact with our peers on a face-to-face level. Even when communicating with loved ones, we often find ourselves wanting more or feeling left unsatisfied after our virtual chats.

Our minds believe we are together, but our bodies know otherwise. This mind-body disconnect can be confusing, which can cause exhaustion.

Now we know what Zoom Fatigue is, and we can all agree that this is incredibly REAL. We have a few more weeks of the isolation ban, so what can we do to ease this fatigue?

Listen to your body.

Have you had a migraine for two days? Experiencing upper back pain? Feeling extra irritable lately? This is your body’s way of telling you to take a break.

Set timers to stand up & move or stretch.

There are so many benefits to stretching! It doesn’t have to be downward dog, child’s pose, and any other fancy yoga position. It can be simply standing up from your work desk and reaching down to touch your toes. Or raising your arms as high as they’ll reach. Maybe bending side to side or doing a few deep knee-bends.

Turn your computer to face off to the side.

Having the screen not directly on you may alleviate some of the pressure when in group chats or meetings. It might make you feel less like the only person in the room.

Limit your chats.

Is it necessary to turn the camera on for your work conference call? Can you raincheck the video chat with friends this week? Try taking a break from virtual convos as much as possible. Let your mind recharge from the virtual world.

Write people old fashioned letters.

Grab your favorite pen, pull out some markers, and let the creative juices flow! Fill your social void by writing a heartfelt letter to a friend or family member. I know I always love getting mail that does not involve my bank account!

The point of this blog post is to reassure you that Zoom Fatigue is REAL. This is not in your head! If you noticed you have been feeling particularly tired lately, and you’ve been participating in many zoom chats, then you are most likely experiencing this. You are not alone!

Despite many of us beginning to feel the impact of social isolation, it is so important to remember that this will end and normal life will return. We will be able to embrace our loved ones, have lunch with our coworkers, and head to the grocery store WHENEVER WE WANT. Keep your head up, do your best to stay positive, and, as always, reach out to a safe person or therapist if you are feeling overwhelmed.

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How to Stay Sane during the Coronavirus

5 Ways to Manage the Quarantine

Suggestions to stay safe, both mentally and physically, during this frightening time.

Many of us find ourselves dwelling on the impact of the Coronavirus. It is definitely important to stay up-to-date with pertinent information as the country continues to put safety measures in place. However, how much information is TOO much?

I’ve created a list of ways we can stay mentally healthy during this health pandemic. A few suggestions are that we can limit our access to the news; rely ONLY on credible news sources; set aside time specifically just for worrying; make the most of the quarantine by engaging in enjoyable activities; and keep in mind that this will not last forever!

Although these tips may not provide everyone comfort, it is important to find what works for you! Perhaps you can reach out to friends and family to find out how they are staying safe and healthy during this time.

If you feel your anxiety is unmanageable, then please do not hesitate to reach out for professional help. Many therapists, including myself, have transitioned to teletherapy services during this time; and many health insurances are providing telehealth benefits even if your original plan does not offer it. Reach out today for a free 15-minute consultation to begin services!

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5 Tips to Fight Off the Winter Blues

WHO ELSE IS GETTING TIRED OF THE COLD?

It’s no surprise the crummy weather is taking a toll on your emotional well-being. Hardly any sunshine, cold temperatures, and a constant dreary overcast are the perfect ingredients for a depressive, melancholy mental state. Despite the groundhog’s recent prediction, us Michiganders know the truth: we have at least another 2.5 months left of winter weather. How do we make the most of these upcoming months? How can we start living our best lives, despite the dreadful weather? Here is a list 5 tips to fight the winter blues.

1. GO OUTSIDE

I know it’s definitely not 80 degrees and sunny outside. No, it’s probably about 20 degrees with a bitter cold wind, but it can still have a very powerful effect on our mental health! According to a research study done at the Harvard Medical School, time spent in a natural setting, such as in the woods or even walking in a downtown area, can significantly reduce stress, anxiety, and depression. This growing scientific field called Ecotherapy suggests spending 20 to 30 minutes, three days a week outside in a natural setting can provide the ultimate therapeutic benefits. Make the task extra enjoyable by taking your dog for a walk or asking a friend to join you. When Michigan’s cold season lasts nearly 6 months out of the year, we have to find ways to make the most of it.

Ecotherapy has many potential mental health benefits!

2. JOURNAL

Buy a notebook that inspires you, grab a smooth-writing pen, and get to work. Journaling has a ton of benefits for those who struggle with depression, especially during the winter. By writing things down, it allows us to feel more in control of our thoughts. It also makes us feel like our worries and concerns are more manageable once we see them on paper. If you’re not sure what to write about, then start a gratitude journal or an affirmation journal! Both are great tools to help focus more positively, as depression tends to focus on negative feelings.

Writing down your concerns and worries can make you feel empowered.

3. BE SOCIAL

We all know how tempting it can be to cozy up in front of the fireplace and binge watch any show on Netflix during the cold winter months. However, this is not helping fight off the winter blues! Force yourself to engage in social interaction. Plan a girls’ night out or invite friends over for a dinner party! We are less likely to cancel plans when we’ve made them ahead of time, and we are more likely to feel motivated enough to clean up our homes if we’re having guests over. The theory is that being around others will focus our attention away from self-awareness, which is useful when struggling with the winter blues. Also, being around friends can encourage laughing, which according to a study from the University of Montreal, can improve your mood and increase your brain’s serotonin level.

Laughing with friends can actually decrease depression.

4. EXERCISE

It certainly can be difficult finding the motivation to go to the gym or workout when it’s below zero degrees outside; but, what if I told you there was evidence that proved physical activity actually can improve your mood? Princeton University states exercise, especially aerobic exercise, significantly increases your brain’s serotonin levels and actually stays elevated for hours after your workout. Serotonin is a chemical mainly found in the brain that is sometimes referred to as the “happy chemical” because it contributes to your well-being and general happiness. In other words, give us all the serotonin possible during the wintertime!

Physical activity has the potential to boost your mood.

5. PET A DOG

This should be a given! It is becoming more accepted in the therapeutic community that the presence of a dog has so many positive effects on humans, hence my firm belief in Animal Assisted Therapy. Dog owners have known this since the beginning of time but I’m so happy scientists are finally able to put this experience into words! Studies show that dogs instantly reduce stress, anxiety and depression, and ease loneliness. Even just playing with a dog or petting his soft fur has shown to increase a person’s oxytocin and dopamine levels. These are also chemicals found in the brain that encourages “feel-good” hormones and contribute to a person’s overall sense of happiness. Don’t have a dog? No problem! Visit your local animal shelter and love on some of the pups at the shelters. You could also stop by the local pet store or a friend’s house and ask to take their fur-child for a walk around the block.

Petting a dog has been scientifically proven to benefit your health!

The above list is a collaboration of tips to help boost mental health, particularly during the winter months. It is important to recognize that mental health treatment is unique to every person and it’s essential to find what works for you. If you feel you are experiencing more than the “winter blues” then check out Psychology Today to find a therapist near you for mental health services. If you are in the Metro Detroit area, please reach out today for a free 15-minute phone consultation.

JanelWetzel@bokettocenter.com
(517) 258-0330
Boketto Center
306 S. Washington Ave Ste 226
Royal Oak, MI, 48067

References

Beetz, Andrea et al. “Psychosocial and psychophysiological effects of human-animal interactions: the possible role of oxytocin.” Frontiers in psychology vol. 3 234. 9 Jul. 2012, doi:10.3389/fpsyg.2012.00234

Grenley, Greer. “How Dogs Can Help With Depression.” NAMI: National Alliance on Mental Illness, 2 Feb. 2018, www.nami.org/Blogs/NAMI-Blog/February-2018/How-Dogs-Can-Help-with-Depression.

Harvard Health Publishing. “Sour Mood Getting You down? Get Back to Nature.” Harvard Health, Harvard Health Publishing, July 2018, www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature.

Robinson, Kara Mayer. “How to Manage Depression by Writing in a Journal.” WebMD, WebMD, 4 Dec. 2017, www.webmd.com/depression/features/writing-your-way-out-of-depression#1.

TodayShow. “SAD? 5 Proven Ways to Deal with Seasonal Affective Disorder.” TODAY.com, 17 Jan. 2018, www.today.com/health/sad-5-proven-ways-deal-seasonal-affective-disorder-t104940.