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
What does self-love mean to you personally?
What are some common challenges to practicing self-love? How do you overcome these obstacles?
How has your relationship with yourself evolved over time?
How does self-love impact your relationship with others?
What are some misconceptions about self-love?
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.
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.
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.
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!
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.
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.
