6 Ways to Overcome Anxiety

Anxiety can feel overwhelming and like there is no relief available. But, there are ways to address and tackle the stress of anxiety.

Here are six ways to help overcome anxiety:

1. Move your body - Exercise, such as walking and yoga, can aid in regulating levels of stress and help you relax. Meditation and calming breathing techniques can also promote relaxation and help to focus your mind.

2. Eat well - Another important part of taking care of your body is making sure you eat a well-balanced and nutritious diet. Incorporating fruits and vegetables into your meals can help you maintain healthy sugar levels which can improve cognitive function.

3. Talk about your feelings - Whether speaking with a trusted friend or family member, speaking with a counselor or utilizing peer counseling groups, talking about your feelings and your particular situation can help you vent and get a different perspective on your situation.

4. Utilize apps - There are many online and mobile apps available that promote well-being and aid in cultivating mindfulness practices. Find a resource that works for you so you can build a routine prioritizing calming practices.

5. Journal - Taking time to reflect on your feelings can help you see patterns in your life. By writing down your thoughts, you can see what triggers your anxiety and can work through solutions.

6. Be gentle with yourself - Try to remember that you are doing your best and allow yourself grace as you navigate through your feelings.

Though anxiety can feel neverending, there are ways to take charge of your feelings and bring a sense of calm back to your life.

The Intentional Postpartum - By Baby Boldly

Over the course of pregnancy, the average expectant mother spends around 20 hours preparing for her birth. Those same mothers-to-be spend anywhere from no time at all to up to two hours preparing for her postpartum experience. Therein lies our setup for a potentially dangerous postpartum period.

Some consider the “postpartum period” to be the first 6-8 weeks post birth, while others consider it to be the first 12 months. . Either way, there’s no arguing that those first 6-8 weeks are, by far, the most critical time for momma’s recovery. While we obviously advocate for birth prep, we also believe that intentionally preparing  for what happens after birth is just as important. 

When we set our intentions we often have a completely different experience than when we don’t, and  intentionally preparing for what momma’s postpartum recovery will look like, will allow for a much smoother recovery and bonding period. Maternal suicide is tragically the most common cause of death for postpartum moms. When we spend less time packing a Tik-Tok-worthy birth bag and focus on a comprehensive recovery plan, we’re all going to feel better prepared. Babies will be better off, partners, employers, the community at large gains everything from a momma intentionally preparing for her post-birth life. There are plenty of ways that society isn’t rallying around new mothers, so the burden falls heavily on mom’s shoulders to spend more of her time preparing and less time waiting for it to happen to her. When we allow postpartum to just happen to us, we are fooling ourselves. When we intentionally prepare for postpartum, we have a completely different outcome that benefits everyone. 

So how can you intentionally prepare for postpartum? Here are our top 10 recommendations. Maybe you have a few of these already on your list of preparations, but as most mommas prepare hardly at all, we suggest you consider these 10 steps to ensure you’re set for a better postpartum at home.

1. Educate yourself on what postpartum is.

2. Enlist help with cleaning your house.

3. Make at least four postpartum stations around your house.

4. Enlist help if it isn’t offered and say “yes” if it is.

5. Stock your kitchen with nutrition.

6. Consider hiring a lactation consultant. 

7. Consider hiring a postpartum doula.

8. Consider hiring a mental health counselor.

9. Consider hiring a pelvic floor therapist.

10. Clearly communicate your boundaries for visitors.

For a more in-depth explanation on these 10 ways, we’ve written a two-part blog series that you can access here. 

Resist the urge to spend all your precious pregnancy time decorating the ultimate nursery, home-editing the baby’s closet and spending money on a custom mobile. Use those nine-ish months to also plan for what’s going to be happening to you. As moms, we begin neglecting ourselves as soon as we get the positive test result, whether intentionally or un-intentionally. Be proactive and have an intentional postpartum. It matters. 

Natalie McBride is co-founder of Baby Boldly, a mission driven e-commerce retail platform that is known for offering the first non-toxic, pre-packed hospital birth bag. She is married to her husband James for 10 years and together they share two daughters - Abigail (7) and Mabel (4). They reside in Jacksonville, FL.

What is Anxiety?

Anxiety is an intense, excessive and persistent fear or worry of day-to-day life situations. It can be about a one-off stressful situation or about perceived scenarios that haven’t taken place. Feelings of anxiety can come on at any time, but being aware of some signs of anxiety can keep you aware and alert. 

Here are some signs that you may be experiencing anxiety: 

1. Feeling a sense of impending doom - Anxiety can show up as a feeling that something bad is about to happen even if there are not tangible signs that there is anything to be concerned about. It is a constant feeling of dread, worrying about the what-if’s of everyday life. 

2. Having trouble concentrating - Staying focused on everyday tasks and routines may become difficult during a bout of anxiety. Feeling like your mind is racing and not able to stay connected to reality are all signs that anxiety may be at work. 

3. Feeling restless or unable to fall asleep - When it’s time to fall asleep, anxiety won’t let you get a moment’s peace. Anxiety likes to take all of your attention and can leave you tired and on edge. 

4. Breathing rapidly or increase in heart rate - Physical signs of anxiety can show up as a pounding of the chest or difficulty breathing. With racing thoughts of the mind, the rest of the body can follow suit and take on outward signs of your internal feelings. 

5. Losing your temper or becoming easily irritated - With worry and anxiety constantly on your mind, it may become difficult to control your emotions. Having a short temper or being easily annoyed are two signs that your worry and anxiety are taking the focus of your day to day life. 

Anxiety can show up for many reasons. Understanding some signs of anxiety can help you identify triggers, assess your emotions and work toward improving your relationship with

5 Tools to Help You Embrace Change

Experiencing a change can cause us to wonder if we have the capacity to handle change. Can we handle the unknown or a new experience? Change is an opportunity to utilize a positive mindset and look forward to something new and different.

Here are a 5 tools to help you towards positive change:

1. Patience with yourself - Experiencing a change allows us to take a pause and assess what is going on in our life. We can give ourselves permission to slow down and practice patience in a new situation. Give yourself grace to experience something new. It takes time to adjust and become used to a new job, new move, or even a new family member.

2. Vulnerability with others - Going through a change with someone else allows us to be vulnerable to our needs and the needs of others. Opening up to someone else is a great way to learn more about what we are capable of and where we can improve emotionally. Communicating what you need and how you feel can help others better understand how you feel about change.

3. Mistakes that are forgiven - Change is not perfect, so learning from mistakes and new experiences is a great way to expand our skillset, build confidence and practice grace toward ourselves and others. By realizing you expect to make mistakes, you make the standard for yourself much more attainable and less daunting. Making mistakes is a major part of growth and growth mindset. Without mistakes many inventions and things we use everyday would not even exist.

4. Aim for progress, not perfection - It is important to try, make an effort and learn. Knowing that perfect does not exist, can help you be more open minded to trying new positive things. Always try to make progress and know that you are aiming for a realistic goal. Nothing will ever be perfect, and that is completely fine.

5. Stay in the moment - Be present with yourself and try to enjoy the process. Understanding that every ending has a new beginning, is a beautiful thing. Not every day is the same, and even in challenging times we can find things to be grateful for. Find something to always be thankful for.

Every new change is a chance to grow, to learn about ourselves and those around us. If we are open to new possibilities we have the potential to become a better version of ourselves. This is exactly what we need to aim for, be kind to yourself and you will get there.

Mindful Nutritional Habits for Your Mental Health

What if I told you that consuming fewer processed foods could lead to the betterment of your emotional and mental health? Would you consider making small changes to your diet? We definitely would!

Did you know that a lot of the processed food we eat on a day to day basis stimulate the dopamine centers in our brain? This area of our brain is associated with pleasure and reward.

Meaning that it becomes highly addictive to the point where we need these foods to feel good, but lets be honest, we only ever feel good for a quick moment. It never truly helps us in the longterm neither emotionally, mentally or even physically.

Here are a few healthy eating tips that can help you make small changes:

1. Create a healthy shopping list and stick to it.

2. Do not go shopping while hungry! When we are hungry we are more likely to grab everything that looks appetizing at the time. Typically causing us to make unhealthy choices and a lot of impulse purchases. Try to have a small meal or snack before your next trip to the grocery store.

3. Incorporate healthy fats such as avocado oil, olive oil, and coconut oil into your diet to help support brain function.

4. Do your best to limit processed snacks such as potato chips and soda. These can impair your ability to concentrate and tend to cause your energy levels to fluctuate. (It is perfectly okay to still enjoy these foods in moderation! Simply do your best to have them in moderation.)

5. When you’re hungry do your best to opt for a healthier option instead of the donuts or the chips sitting on your kitchen counter. Hard boiled eggs, fruits, or even nuts are all great options and will give you more energy than processed foods.

6. Try to be aware of when and where you eat. Do you usually eat in front of the television? Doing so can distract you and before you know it you’ve overeaten. Do your best to find a place where you can sit, relax and really acknowledge the food that you’re putting into your body. This will allow you to stop eating when you’re full because you will actually be aware of the food you’re intaking and listening to your body’s signals!

Although it may seem difficult to start changing your nutritional habits for the better, we promise you that taking small steps will ultimately help you jumpstart your journey to better nutrition and overall better emotional, mental and physical health.

How to Love Your Body - From Our Therapists

Poor body image can affect so many of us in so many different ways, including in many of our relationships, careers, and our overall quality of life. A lot of the time we tend to hyperfocus on specific parts of our bodies such as our stomachs, noses, thighs, and more. At the end of the day, we are the only ones that truly notice the “imperfections” that we think we have. If we were to ask anyone else they’d tell us we look great, amazing and lovely. Yet, we choose to not believe them.

Many people, even young children can express concern about body weight. Thankfully many children do outgrow these worries as time goes on. It usually happens most with children as young as 8 who are most likely reacting to peer pressure which in turn causes self-consciousness rather than a true disorder. A more distorted sense of self can definitely be more real for pre-teens all the way through adulthood, with more women suffering than men.

Most of the time these feelings are caused by children seeing their parent’s relationships with their own bodies. The way parent’s see themselves can definitely influence and molds a child’s ideas about their own bodies. Women are also more likely to suffer with distortions of body image due to the constant photoshopping that we see on social media and current beauty standards.

Thankfully, we are slowly branching away from the photoshopped images and people are beginning to appreciate themselves more for who they are which is allowing for many of us to truly feel more comfortable in our own skin.

Take these steps to start loving your body more:

1. Curb social media, and platforms where people are constantly pushing unrealistic beauty standards. We can even stay on social media but maybe unfollow all of those people who make you feel bad about yourself, and start following those that empower you instead. Take in media that shows you what real people and real bodies look like.

2. Do the things that make you feel good about yourself. Eat things that make you feel good and get your body moving to give you energy and flow.

3. Remind yourself every morning that you are beautiful, unique and deserving of love and good energy. Create an affirmation that you are happy to wake up to every morning. No one deserves to wake up daily and feel horrible about living in their own body.

4. Get out in the sun and absorb some rays. This will help you feel better, Vitamin D has been proven to boost positive moods.

5. Be realistic and grateful for your able body. Having gratitude for what your body can do is a great step towards loving yourself.

If you feel like you are currently dealing with poor body image, you can reach out to us and schedule an initial session with our counselors to set up a plan to help you overcome the emotions you may be feeling towards yourself. Growth isn’t linear, but we are always here to help.

3 Ways Therapists Suggest to Improve Your Self-Love

Have you noticed how often self-love is spoken about on a day to day basis compared to a couple of years ago? This is because people have started to realize that they need to prioritize their well being over their jobs and other obligations that spread them too thin. We all have a unique way of loving ourselves.

However, if you are unsure of how to start showing yourself some love, then here are three tangible ways for you to begin practicing self love.

1. Don’t compare yourself to others on social media:

We are all guilty of hopping on our social media apps such as instagram, twitter, or even tiktok only to see our favorite influencers do something amazing that may make us a bit jealous. Our internal dialogue tends to go “I wish I looked like her '', “I wish I had a loving relationship like that” or even “They got engaged? That seems so out of reach for me.” Well, maybe it's time to limit your time on social media, but if you do log on, start to challenge your thoughts. Remember that the images posted on social media are meant to show only the positive aspects of people's lives. No one wants to show the raw reality of life. We all have bad days, even our favorite influencers. Try to not beat yourself up for what you see online.

2. Clean out your closet:

Getting organized and getting rid of old things will eventually make room for many new things to come into your life. Sometimes cleaning up the clutter from our mind can start by cleaning up the clutter of our day to day lives. It’s time to let go of all those things you haven't used in over 6 months. Especially if they remind you of negative periods. Never chase things that have already passed, we cannot change the past but can always influence our future. 

3. Make a list of the things that are currently working for you: 

Self- acceptance is the main key to truly loving ourselves. A very simple way of getting to this point is to realize all the amazing things that you already have going and working for you. Once you see all the amazing things that are currently occurring in your life or that you simply have to look forward to, it will be easier to accept and love yourself completely. 

Improving ourselves and making changes can be overwhelming at times, but we promise that you can do anything that you set your mind to. Yes, even learning to love yourself. If you need any help coming up with a plan, we here at Serene Mind are also here to help you. We are simply a phone call or email away.

5 Self Care Practices - From a Mental Health Counselor

Many of us equate self care to a yoga session, meditation, or even a spa day. What we don’t realize is that no amount of stress relief activities are going to help us if we aren’t properly taking care of ourselves. Going to a yoga session, but getting barely any sleep is simply going to cause us to fall asleep. Similarly, not eating well and regularly does not allow us to fuel our bodies with nutrient-dense foods that would allow us to hit the gym at full throttle and relieve necessary stress.

Below we will be discussing different types of self care and why they are so vital in our day to day lives.

1. Physical Self Care:

If you want your body to work efficiently you need to take care of it. There is a very strong connection between body and mind. When you are actively taking care of your body by fueling it with nutritious food, sleeping well, being active, and caring for your physical needs your mind will also follow suit because you are overall feeling good about yourself and probably more energized too! Making sure to attend your medical appointments and take any necessary medication or vitamins is also a very vital point in good self care.

2. Social Self Care:

We humans thrive on social interaction. It’s no surprise that socialization is also one of the key components to great self care. Although it’s difficult to make time for friends and your relationships due to work and other obligations, it’s necessary to do so! Having close connections in your life is extremely good and important for your well being. You don’t need to force yourself to devote hours on end to your friends or even work on your relationships. It truly depends on what your social needs are. The key here is to figure out what your social needs are and to create time in your schedule to create the best social life for you.

3. Mental Self Care:

The things we constantly think about and fill our minds with will greatly influence our mental well being. Taking care of our mental health typically includes doing things that get your mind going. Do you want to learn a new subject or maybe try some new tabletop games? How about reading a new book or watching a musical that not only inspires you but gets your mind thinking. Mental self care as a whole simply involves doing things that help you stay mentally healthy. Simply practicing acceptance and positive affirmations helps you maintain a healthier inner dialogue.

4. Spiritual Self Care:

When spiritual self care is mentioned it mostly involves nurturing your spirit, but does not necessarily have to involve any kind of religion. It would simply be something that allows you to develop a deeper sense of meaning and understanding or even a connection with the world, universe, or nature. You can work on your spiritual self care by meditating, attending a religious service, or simply being in nature with yourself.

5. Emotional Self Care:

Emotional self care usually includes activities that allow us to not only acknowledge but express our emotions in a more safe and regular way. It is important to foster healthy coping skills that allow us to deal with uncomfortable emotions such as sadness, anxiety, and even anger. Whether you speak to a close friend, relative, or a partner about how you feel or you decide to set time for yourself to disconnect and process your emotions, it is very important to incorporate emotional self care into your life!

Self care is all about prioritizing your different needs. It is about making a strong internal foundation, so that you are able to provide this same love to others.

Prioritize Your Mental Health, Make it a Self Love Summer

Have you ever wondered why it’s important to practice self love? Well, there are actually various reasons why practicing self love is important. Self love as a whole motivates you to make healthy life choices that will benefit you instead of hinder you. You are more likely to choose the things that will be good for your well being and serve you well. Many of these things can take the forms of exercising, having healthy relationships, and even eating healthy. 

Ways to practice self love include:

1. Being Mindful:

   When you become more mindful you allow yourself to truly understand how you feel, think and even what you truly want for yourself. This allows you to practice self love and in time you will learn to love yourself more.  

2. Good self care:

   The people that have a high sense of self love partake in daily activities that are great for their mental and physical health. Things such as nutrition, exercise and proper sleep, intimacy and healthy social interactions. 

3. Creating healthy habits:

   Creating habits can be a bit difficult to get off the ground. However, taking a day to set goals and slowly plan on how to create those habits will allow you to start! Establishing a healthy set of dauly habits will allow you to grow that sense of self love. Do these things because you care about YOU, not because it’s something you feel you “have to do”.

Just remember that to practice self love you need to first begin by being patient, kind and compassionate with yourself the same way you would treat a loved one.

Summer is for Mental Health Days

Even during the summer we need a few things to help us disconnect from the hustle and bustle of work, meetings, summer classes and more. Summer is a calmer pace and taking it easy can help you boost your energy.

Since summer is practically around the corner, here are five things that could help you boost your mental health this summer:

1. Go outside -

Many studies have shown that stress is relieved within minutes of going outside. When time is spent in green spaces such as parks, grassy fields, or even a trail your cortisol levels drop. Cortisol is known as the stress hormone so reducing this can definitely improve your mental health. Nature also boosts endorphin levels and dopamine production which in turn promotes happiness!

2. Be active -

Exercise in any form can help to decrease anxiety, depression, and negative mood by improving self-esteem and cognitive function. It helps to improve our cardiovascular and overall physical health and even helps to reduce skeletal muscle tension which in turn allows you to feel more relaxed.

3. Stay hydrated -

Being dehydrated can lead to fatigue, mood swings and difficulty concentrating. Make sure to hydrate with electrolyte drinks to boost your energy and keep you going. Drinking water is good but you have to replenish what you loose.

4. Meditate -

Having time and space to clear your mind can help you feel more grounded and connected. Make time to meditate. Even 5 or 10 minutes can help you gain clarity and peace.

5. Start a new hobby you’ve always wanted to try! -

We all have a lot of things that we want to do but constantly put off. Since summer is around the corner, this means that it is the absolute perfect time to try that one thing you’ve always wanted to do. There is no better way to relax than to do something you truly enjoy. Doing something you enjoy and trying something new is definitely a way to boost your mental health this summer.

It is summer time and this is the best time to start a mental health routine. Making your mental health a priority now can help you keep going for the busy fall to come. What are you waiting for?

Your Healing Journey is Not Linear - A Therapy Perspective

Whether you have experienced mental or physical pain, healing takes time. When we scrape our knee the mark doesn’t go away over night. It has to heal and there is a process involved. When we are hurt emotionally how do we heal from that pain?

It is also a process. There are things we can do to help the process move along but it is important to know that everyone is moving at different paces.

Here are some ways to help you grow at your own pace:

1. Recognize that no one is perfect:

   The idea that perfection exists can stop us from making progress. We forget that we can be novice, make mistakes and learn.

2. Getting better, can make us feel all over the place:

   Self growth takes us wanting to sometimes feel a little worse, just before making the most progress and actually getting better. That is okay, lean into the discomfort and explore this area. You may find some answers you did not even know you had.

3. There is no right way to heal:

   Some may fall backwards and some may accelerate; healing is not the same for everyone. When we grieve for example; some people heal rather quickly and are able to get on with things for the moment but after a few months those people may start to feel more pain than they did initially. Some people may grieve for years. There are no step-by-step- lists for healing as people heal in different ways.

4. Be kind to yourself and having compassion for your own journey:

   Do what makes you feel comfortable and happy. If you are healing slowly, be comfortable with that and work from where you are. No one is feeling your personal pain but you and therefore no one has experience in how long it “should” take.

Talking with a professional can help you through a painful time or talk through past painful experiences. Everyone has a different journey and that is a beautiful thing. Healing takes time.

Mental Health is Health - Break the Mental Health Stigma

It is important to be healthy, both mentally and physically. The two intertwine. How can we have a conversation with a colleague, or get a good night’s sleep when we are consumed with worry and thinking of something else.

We get annual checkups for physical health but how can we keep healthy mentally?

1. Take care of your basic needs:

When we feel down sometimes we don’t want to take care of our basic needs. Drinking water, sleeping regularly, and eating healthy are little big things that contribute to our mental health. Not sleeping regularly can affect your irritability and patience.

2. Maintain healthy relationships:

No one feels good when they feel lonely. Listen to others when they are speaking to you and share with them what is going on. Being with friend can increase social activity which can make us feel better about not being alone.

3. Exercising:

Believe it or not, exercising can improve your mental health! Exercise takes your mind away from other things and can allow you to focus on the present moment.

4. Treat your self every now and then:

Even though we may feel bad about buying something or doing something just for ourselves think about how far something small can go. Stop for ice cream on your way home or get a fun face mask, do something for YOU.

5. Practice being in the moment:

When we worry about things that have not happened or have already happened to us we are not able to see what IS happening in front of us. We can lose sight of what is happening in our lives and our hobbies, relationships, and sometimes jobs can be affected. When we are able to see what is happening and understand it we feel less distressed.

6. Journal:

Writing your thoughts and feelings down can help clear your brain of thoughts that can cause fear or sadness. We can make charts and illustrations with color, you can write letters (if you plan on sending them or not), or you can make lists. Having a safe place for your private feelings can give you a sense of safety.

7. Talk with a professional:

We know to go to the hospital for a broken bone, but what about a major worry? Going to see a mental health professional is very similar! Professionals can help figure out what is wrong and help relieve the problem.

Mental health is health. By taking care of your mind, your body will thank you and you will be able to do more of what you love to do. It is a synergistic relationship, with balance we can achieve great things.

Our Therapists Agree, It is Okay to Have "All the feels"

There are many emotions that we experience from day to day; anger, joy, excitement, happiness, guilt, sadness, fear, jealousy and the list goes on. Sometimes our emotions can make us feel overwhelmed and can be hard to understand. Knowing that emotions are normal and healthy can help you in see them in a healthy way.

It is easy to see why it’s important to feel happiness and joy, but why is it healthy to have uncomfortable emotions? What can anger, sadness, or fear do for us? Can our emotions benefit others as well as ourselves?

1. Anger and Sadness-

A lot of times we become angry, but anger comes from being passionate about something. We may honk at a driver that pulled out in front of us but you do so because you are passionate about your safety or the safety of those in your car. There are healthy ways we can cope with and control our anger. We can always talk with a professional or a loved one about things that make us angry. We can also take a step back and think about why this particular thing is making you feel anger. Sadness on the other hand can be harder to control as the things that make us sad at times may or may not be helped. We may not be able to retake a test, or find something that we lost. This propels us to avoid feeling sad in the future for the same reasons. Being sad means you care, just like being angry does.

2. Joy and Happiness-

Conversely, happiness and joy are positive emotions. When we hug someone we love or do well at work we can feel joy and happiness. When we are happy we are more likely to do things like exercise and be with friends and loved ones. We can often share this emotion and others sometimes will join you in feeling happy too.

3. Fear and Worry-

Experiencing fear and anxiety can help us avoid dangerous situations and are healthy and at times positive. You may experience fear before you ride a new roller coaster or you may be worried about a job interview. We can do things to alleviate these worries; prepare for situations in advance and anticipate being nervous. Talking with a professional about your fears can also be helpful in working through them.

All emotions are okay to feel.

Without emotions we would just be a bunch of robots. Understanding that every emotion we have plays an important part of who we are and what we need, is the key to becoming more self aware.

Control Your Negative Thoughts and Reduce Unwanted Anxiety

As we move throughout our day we respond to different things that happen whether they are good or bad. You may get some bad news, or someone may cut you off in traffic and we have the ability to respond with either positive or negative thinking. We can choose to look at situations positively but this can be difficult when situations are problematic or overwhelming. Negative thinking leads to more negative thoughts, which in turn leads to feeling poorly. Telling yourself to “just think of the positives” can seem silly, as we certainly don’t want to think negatively.

So, what can we do to control our negative thoughts and reduce unwanted anxiety?

1. Challenge yourself to focus on what is good:

What are you grateful for in this moment? What about this current problem can be shifted to positive viewpoint? For example, not having a lot of money can cause you to think about the things you do not have but we can challenge ourselves to think of the things we do have.

2. Think of things that make you happy:

Stop and make a mental (or tangible) list of things that make you happy. Carry this around with you, or think of it often as the more often you recognize negative thinking the more awareness you will have.

3. Talk to a loved one or friend:

Sometimes our loved ones know what can make us feel positive even if we don’t feel like we do. Call or text someone you love and tell them to ell you their favorite memory with you, or plan to meet up with them.

4. Take a step back:

When negative thoughts enter your mind you can stop and take a step back. Ask yourself, is there any good in this situation? Even pausing for a moment can give your mind and body more time to respond.

5. Don’t let it affect your self-esteem:

It is easy to see negatives, but far more challenging to see positives. Getting stuck in a line of negative thinking is normal and happens to many of us frequently; be kind to yourself and remember that you have the ability to think positively.

Remember you do control your thoughts. It is a hard concept to understand if you are stuck in your own head. Take a step back and recognize that being self aware can help you overcome any thoughts that are setting you back.

5 Signs of Depression - A Mental Health Perspective

Depression symptoms can hit many of us hard, just like a wave of spring allergies. Depression is typically based on negative thoughts about ourselves that may be surfacing and it feels like these thoughts may have no where to go. It is hard to overcome these thoughts on our own, since they are trapped in our own head.

As we enter into spring and a warmer climate full of new beginnings it may be harder to recognize the symptoms of depression. Depression can present in different ways, but here are five major signs our therapists say can be a feeling of depression:

1. Low energy and fatigue-

Depression is mentally exhausting. Lacking motivation to make a meal or see a friend can be a sign of fatigue.

2. Becoming easily upset-

Profuse crying, angry lash-outs, and feeling the need to off-load your feelings are signs that you may be depressed.

3. No longer interested in things that used to bring joy-

Depression can make doing what you enjoy difficult. Maybe you once enjoyed painting, cooking, playing baseball, but no longer feel joy from it or no longer have an interest in it. We can also lose interest in our partners.

4. Hygiene starting to slip-

Things like brushing teeth, showering, and drinking enough water can become harder to do when we are depressed. Sometimes depression can bring on feelings of worthlessness which makes these tasks even more difficult.

5. Negative thoughts-

When we are depressed sometimes our thoughts can spiral downwards. These thoughts typically can be harsh and reflect poorly of who we are.

There are many symptoms of depression and many types of depression and they can be caused by a multitude of things. Talking with a professional can help you understand your depression and manage it. Depression is treatable and you can overcome these symptoms with the right team!

5 Benefits of Mental Health Therapy

Are you still questioning what therapy can do for you? Therapy is a great place for anyone who needs to learn, find support and guidance. In therapy, your therapist will be your facilitator. You will be encouraged to set goals, understand your emotions, improve your relationships and find new perspectives.

What does therapy offer me that my parents, friends, pets or other loved ones will not?

1. Meeting goals and setting realistic expectations:

• Often when you have your first session, or even throughout your sessions, you will create goals that represent the growth you want to achieve.

• Working with your counselor helps meet these goals. You can discuss over time how you are progressing and make changes when necessary.

• Counselors can also help gauge the scale of your goals and help you understand if they are reasonable.

2. Understand your own emotions: often we become distressed, we may not know why?

• Therapy can help you make sense of and understand your emotions. When you recognize what is happening in your body you can gain more control over your feelings.

• Learn about the chemicals and functions of your brain to help you understand how to create a healthy lifestyle.

• Recognize emotions to manage them.

3. Benefits you and your relationships:

• Therapy can help you learn how to best communicate.

• There are many relationships you may have all with different dynamics. Your relationship with your supervisor at work may be different than your relationship with your best friend but it is equally important to communicate effectively with both.

• Counselors can and will work with you on active listening, stepping back from conflict, setting boundaries, and working with others that do not agree with you. In turn, these skills can help build positive relationships.

4. Provide a safe place to process:

• Many people find comfort and reassurance in speaking with someone with no judgement.

• A counselor is skilled and has attended school to be able to help you, listen, and provide support and being open with your counselor is critical to problem solving

• The counseling room is a safe space to practice what your counselor is teaching you.

5. Find a new perspective:

• When we are in our own head it is hard to see anything past this point.

• We may think we are being logical but our own logic might be illogical.

• Through therapy you can shift your perspective and widen your sense of what is actually logical.

• This can help you regain a better sense of yourself and improve your relationships.

Therapy is a unique place where you go to reset your mind, learn about yourself and grow into the you, that you know you would like to be. The gift of therapy is called insight and no one can take this from you once you have experienced it.

Our Therapists Confirm, Asking for Help is a Sign of Self Awareness

Life is full of unexpected turns and zigzags. Sometimes life presents us with more than we can handle. We start to feel overwhelmed, sad, angry, confused or hurt. Accepting help may make you feel vulnerable, this is absolutely normal. When we open up and face our true feelings, we do become vulnerable. This vulnerability is what can help us heal, grow and show us just how strong we really are. When you ask for help you are able to accomplish more and feel better about yourself. When things start to become too heavy to carry an extra pair of hands can help. How do we know we need help and how do we get that help?

Knowing when to ask for help may be hard to figure out. It all starts with a little bit of insight, awareness and connecting with yourself. In society we are taught to be independent and to do things on our own. What society sometimes forgets is that everyone needs a little help, guidance and empathy.

Some signs you may be overwhelmed and needing more self awareness include:

1. You are easily upset:

   Our emotions are often pushed to their limit when we try and handle too much so the smallest things could cause an emotional response whether it be crying or becoming angry.

2. Forgetting things:

   Forgetting appointments or to call someone back; small things add up and could mean that you are not giving your attention to what needs it. On the other hand when we do recognize when we need help actually accepting it is another hurdle.

3. Feeling run down or empty:

   When we are overwhelmed with negative thoughts or emotions, our tank runs on empty and we begin to feel to feel down. This can cause fatigue and burn out.

4. Being hurtful towards yourself or others:

   As our emotions peak, we may not find relief. Sometimes this can lead towards behaviors that are destructive. We may take things out on ourselves or the people we love the most.

Here are some ways to start finding help, and therapy can be part of that help:

1. Research your options:

   What exactly do you need help with? There are many resources available to you when looking for help.

2. Know you are not alone:

   Sharing your problems and worries with someone else alone helps take the burden off of you.

3. Know others want the best for you:

   Some people may be eager to help because they have your needs in mind. It is okay to set boundaries in this regard.

4. Recognize that asking for help, is a sign of self awareness:

   Society may not recognize that asking for help is a game changer for many of us. Asking for help means we recognize we can not do everything, we need guidance and we are ready to grow.

Asking for help is a great step in feeling supported, loved and connected. When you ask for help, you are asking for empathy and validation. This is a sign of your own inner strength!

5 Keys to a Healthy Relationship - From Our Therapists

Relationships are tricky. There are ups and downs, unforeseen obstacles, and they require both partners to be putting in effort in order to last. While it’s true that every relationship is different, there are practices that can be generally applied to building a healthy relationship.

Here are some key components of a healthy relationship:

1. Communication:

Open and honest communication is arguably the most important part of a healthy relationship. Communication is a two-way street; you and your partner must be able to express thoughts and emotions, but also actively listen to what the other has to say. This will allow you and your partner to be on the same page and know what one another’s expectations are for the relationship. Do not be afraid to have uncomfortable conversations – bottling up your emotions rather than communicating them will hurt your relationship in the long run.

2. Respect:

In a healthy relationship, you and your partner must have mutual respect, even if you don’t always agree with them. Respecting your partner’s beliefs or boundaries means working to understand where they are coming from, and not trying to change them. Always treat your partner how you would want to be treated.

3. Boundaries:

Setting and respecting boundaries is a fundamental part of a healthy relationship. It’s best to clearly establish clear boundaries early on in the relationship.

4. Trust:

Trust is not given automatically; it is something that takes time and effort to build between partners. Show your partner, through both words and actions, that you follow through on commitments and keep your word.

5. Support:

Provide your partner with positivity and encouragement as you support them. The form support takes depends on your partner’s needs. Communication is key in determining how you can best support your partner.

Relationships are hard work. You have to nurture your relationship in order for it to bloom and become the type of relationship you want for yourself.

4 Ways to Set Healthy Family Boundaries - From Our Family Therapists

Thanksgiving is about a week away, which marks the beginning of the holiday season and the inevitable family get-togethers. Being around family is a wonderful way to celebrate, but these reunions can be stressful and dysfunctional without clear-cut boundaries in place.

It is important to take the time to establish and respect boundaries within your family, as this will help build a healthy dynamic.

Here are 4 tips to set healthy family boundaries:

1. Identify and communicate your boundaries in advance.

Be direct and clear when expressing what your boundaries are and why they are important to you. This gives your family time to process this information and better respect your needs.

2. Practice being assertive while also being kind.

If someone oversteps your boundaries, you can firmly remind them of your threshold without being confrontational. Your family is more likely to respect your boundaries when you set them in a friendly way.

3. Take a step back when you need to.

When someone crosses the line, remember you have the option to remove yourself from the situation. If confronting or arguing with them is not going to be constructive, do not be afraid to walk away.

4. In the event your boundaries are not respected, prepare your coping skills in advance.

It is better to think up strategies ahead of time and not need them, then to wish you had them later. Coping strategies include going for a walk, taking deep breaths, playing with your pet, and listening to your favorite music.

When we spend time with our loved ones it is important to prioritize your needs and remember that you matter too!

How to Support Our Veterans

The purpose of Veteran’s Day is to recognize the service of each and every American veteran. Veteran’s Day especially emphasizes honoring and giving thanks to living veterans who served their country. In the spirit of commemorating veterans, it is important to acknowledge the trauma and subsequent mental health challenges many of them experience and learn how best to support these veterans.

Here are a few ways you can help support veterans:

1. Educate yourself.

One of the best ways you can support veterans is to learn about the mental illnesses they may be experiencing. This allows you to better understand what they are going through and be compassionate. Common mental health challenges include Post Traumatic Stress Disorder, Depression, Anxiety, and Traumatic Brain Injury.

2. De-stigmatize mental illness.

Many members of the military do not seek mental health treatment due to stigmas; these stigmas include the view that veterans with mental illnesses are “weak.” Dismissing these hurtful viewpoints and promoting recovery for veterans can increase their comfort level with seeking help.

3. Assist available resources.

There are many organizations that were created to support veterans and provide mental health care. Volunteering with these organizations and/or raising awareness of their existence is a great way to support the health and wellbeing of veterans. Here is a great list of just some resources, https://www.vehiclesforveterans.org/free-mental-health-resources-for-veterans/

Remember, supporting for our veterans and advocating for mental health care should be a priority every day, not just on Veteran’s Day.