Nurturing Independence: A Guide to Supporting Teens on Their Journey

Adolescence is a time of transition, as teens navigate the delicate balance between childhood and adulthood. It's a period marked by newfound freedoms, responsibilities, and the quest for independence. As parents, caregivers, and mentors, it's crucial to recognize the importance of fostering independence in teens while providing the necessary support and guidance along the way.

Here are some strategies to empower and nurture independence in teenagers:

1. Encourage Decision-Making

Allowing teens to make decisions, both big and small, is essential for fostering independence. Encourage them to weigh the pros and cons of different options and support them in making informed choices. Whether it's selecting extracurricular activities, managing their schedule, or choosing their own clothes, giving teens autonomy over their decisions helps build confidence and self-reliance.

2. Provide Opportunities for Responsibility

Assigning age-appropriate responsibilities at home, school, or within the community is another effective way to support teen independence. Whether it's chores, volunteer work, or part-time jobs, these responsibilities teach teens valuable life skills such as time management, accountability, and teamwork. By entrusting them with tasks and responsibilities, you demonstrate confidence in their abilities and empower them to take ownership of their actions.

3. Foster Open Communication

Open and honest communication lays the foundation for a healthy parent-teen relationship. Create a safe and non-judgmental space where teens feel comfortable expressing their thoughts, feelings, and concerns. Listen actively, validate their experiences, and offer guidance without imposing your own agenda. By fostering open communication, you strengthen your bond with your teen and empower them to voice their opinions and make decisions autonomously.

4. Support Their Passions and Interests

Encourage teens to explore their interests and pursue their passions wholeheartedly. Whether it's sports, music, art, or academics, support them in discovering what brings them joy and fulfillment. Provide opportunities for them to develop their talents, whether through classes, workshops, or extracurricular activities. By nurturing their passions, you help teens cultivate a sense of identity and purpose, fostering independence along the way.

5. Foster Problem-Solving Skills

Teach teens how to navigate challenges and setbacks by fostering problem-solving skills. Encourage them to approach obstacles with a growth mindset, viewing them as opportunities for learning and growth. Guide them through the process of identifying solutions, brainstorming alternatives, and taking action to address the issue at hand. By equipping teens with problem-solving skills, you empower them to tackle challenges independently and build resilience in the face of adversity.

6. Respect Their Boundaries

Respecting teens' boundaries is essential for fostering independence and building trust. Recognize that they are individuals with their own thoughts, feelings, and boundaries. Avoid micromanaging or hovering over their every move, and instead, give them the space they need to explore their independence. Respect their privacy, autonomy, and need for independence while remaining available for guidance and support when they seek it.

7. Lead by Example

Lastly, lead by example and demonstrate the values of independence, responsibility, and resilience in your own life. Show teens what it means to take initiative, make decisions, and navigate challenges with grace and determination. By modeling these behaviors, you provide teens with a roadmap for building independence and succeeding in the journey to adulthood.

In conclusion, supporting teens' independence is a delicate balance of providing guidance and autonomy. By empowering them to make decisions, take on responsibilities, and pursue their passions, you help teens develop the skills and confidence they need to thrive in the world. With your support and guidance, teens can embark on their journey towards independence with courage, resilience, and a sense of purpose.

Making Time for You: Self-Care Tips for Busy Women

In the hustle and bustle of daily life, it's easy for women to prioritize the needs of others over their own. However, practicing self-care is essential for maintaining physical, emotional, and mental well-being.

In this blog post, we'll explore practical tips on how busy women can make time for self-care amidst their demanding schedules.

1. Schedule Self-Care Like Any Other Appointment:

   • Treat self-care activities as non-negotiable appointments in your calendar.

   • Block out dedicated time each day or week for self-care rituals, whether it's a morning meditation, an evening walk, or a relaxing bath.

2. Set Boundaries:

   • Learn to say no to activities or commitments that drain your energy or don't align with your priorities.

   • Delegate tasks and responsibilities to others when possible, whether it's at work, home, or in your social life.

3. Practice Mindful Time Management:

   • Identify time-wasting activities or habits and minimize or eliminate them.

   • Prioritize tasks based on their importance and urgency, and tackle them one at a time to avoid feeling overwhelmed.

4. Embrace Short Moments of Self-Care:

   • Incorporate mini self-care practices into your daily routine, such as taking deep breaths, stretching, or savoring a cup of tea.

   • Find opportunities throughout the day to pause, reset, and check in with yourself.

5. Combine Self-Care with Other Activities:

   • Multi-task by incorporating self-care activities into other tasks or responsibilities. For example, listen to an inspiring podcast while commuting or practice mindfulness while doing household chores.

6. Involve Others in Your Self-Care Routine:

   • Arrange self-care activities with friends, family members, or colleagues, such as going for a walk together, attending a yoga class, or cooking a healthy meal as a group.

   • Prioritize quality time with loved ones as a form of self-care, nurturing your relationships and social support network.

7. Utilize Technology to Support Self-Care:

   • Explore apps or online resources that offer guided meditation, relaxation exercises, or self-care tips tailored to your needs and preferences.

   • Set reminders or alarms on your phone to prompt you to take breaks and engage in self-care throughout the day.

8. Practice Self-Compassion:

   • Be gentle with yourself and recognize that self-care is not selfish—it's necessary for your well-being.

   • Let go of perfectionism and embrace self-compassion, accepting yourself as you are and treating yourself with kindness and understanding.

9. Reflect and Adjust Regularly:

   • Regularly assess your self-care routine to determine what's working well and what needs adjustment.

   • Be flexible and open to trying new self-care practices or modifying existing ones based on your changing needs and circumstances.

Making time for self-care is not always easy, but it's essential for maintaining balance, resilience, and overall well-being, especially for busy women juggling multiple responsibilities. By prioritizing self-care, setting boundaries, and incorporating mindful practices into your daily life, you can cultivate a healthier, happier, and more fulfilling lifestyle. Remember, investing in your own self-care is not only beneficial for you but also enables you to show up as your best self for those you care about and the world around you.

Embracing Self-Love: A Valentine's Day Journey through Mental Health

As the world celebrates love on Valentine's Day, it's crucial to recognize that love isn't solely about romantic relationships. It encompasses the most vital relationship of all: the one we have with ourselves. In a society often fixated on external validation, it's easy to overlook the significance of self-love, especially concerning mental health.

This Valentine's Day, let's embark on a journey of self-discovery, embracing the power of self-love and its profound impact on mental well-being.

Understanding Mental Health: Before delving into the depths of self-love, it's essential to grasp the complexities of mental health. Mental health encompasses our emotional, psychological, and social well-being, influencing how we think, feel, and act. It's a spectrum, ranging from flourishing to struggling, and requires nurturing and care, just like physical health.

Challenges of Self-Love: In a world inundated with unrealistic standards and relentless comparisons, cultivating self-love can be arduous. Many individuals grapple with feelings of inadequacy, self-doubt, and criticism, exacerbating mental health issues such as anxiety and depression. Moreover, societal stigma surrounding mental health often hinders individuals from seeking help or acknowledging their struggles.

Embracing Self-Love: Despite the challenges, practicing self-love is not only attainable but transformative. It involves fostering a compassionate and accepting relationship with oneself, recognizing one's worth beyond external achievements or validations.

Here are some strategies to embark on this journey:

1. Self-Compassion:

   Treat yourself with the same kindness and understanding you would offer to a loved one facing difficulties. Embrace your flaws and imperfections with empathy, acknowledging that they're part of what makes you human.

2. Prioritize Self-Care:

   Dedicate time to activities that nourish your mind, body, and soul. Whether it's meditation, exercise, or pursuing hobbies, prioritize self-care as an essential component of your routine.

3. Set Boundaries:

   Learn to say no to commitments or relationships that drain your energy or compromise your well-being. Establishing boundaries is crucial for protecting your mental health and honoring your needs.

4. Practice Gratitude:

   Cultivate a mindset of gratitude by acknowledging and appreciating the blessings in your life, no matter how small. Gratitude shifts your focus from what's lacking to what's abundant, fostering a sense of fulfillment and contentment.

5. Seek Support:

   Don't hesitate to reach out for support from trusted friends, family members, or mental health professionals. Seeking help is a sign of strength, not weakness, and can provide invaluable guidance on your journey towards self-love.

Celebrating Love in All Forms: As we celebrate Valentine's Day, let's broaden our definition of love to encompass all forms of affection and connection. Whether it's romantic love, platonic love, or self-love, each holds immense significance in enriching our lives and nurturing our mental health. By embracing self-love, we not only enhance our well-being but also cultivate deeper, more authentic relationships with others.

This Valentine's Day, let's embark on a journey of self-love and mental well-being. By prioritizing self-compassion, self-care, and gratitude, we can overcome challenges and embrace our true selves wholeheartedly. Remember, love begins within, and by nurturing our relationship with ourselves, we pave the way for a brighter, more fulfilling future. Happy Valentine's Day, from me to you – may your heart be filled with love, today and always.

The Strength in Sisterhood: How Women Flourish Through Friendships and Community

Friendships and community play a crucial role in the lives of women, offering support, connection, and empowerment. From sharing life's joys and sorrows to navigating challenges and celebrating successes, women benefit immensely from nurturing relationships with friends and being part of a supportive community.

In this blog, we'll explore the myriad ways in which women thrive and find fulfillment through the bonds of friendship and belonging.

1. Emotional Support:

   Friendships provide a vital source of emotional support for women, offering a safe space to express their feelings, fears, and vulnerabilities. Whether it's lending a listening ear during times of distress or offering words of encouragement and empathy, friends provide comfort and solace in times of need. Having a close-knit circle of friends allows women to feel understood, validated, and less alone in their struggles, fostering a sense of belonging and emotional well-being.

2. Shared Experiences and Understanding:

   Women bond over shared experiences, forging deep connections based on mutual understanding and empathy. Whether it's motherhood, career challenges, relationship dynamics, or personal growth journeys, sharing stories and insights with friends helps women feel validated and supported in their experiences. Through these connections, women gain perspective, wisdom, and a sense of solidarity that enriches their lives and strengthens their sense of identity.

3. Empowerment and Encouragement:

   Friendships empower women to embrace their strengths, pursue their passions, and overcome obstacles with confidence. Friends serve as cheerleaders, encouraging each other to dream big, take risks, and challenge societal norms. Whether it's celebrating achievements, offering constructive feedback, or providing a shoulder to lean on during setbacks, friends inspire women to believe in themselves and their potential, fueling their ambition and resilience.

4. Networking and Professional Growth:

   Beyond emotional support, friendships also play a pivotal role in women's professional lives. Networking within female-centric communities and cultivating mentorship relationships with fellow women can open doors to career opportunities, mentorship, and professional development. Women support each other in navigating the challenges of the workplace, advocating for gender equality, and breaking down barriers to success, fostering a culture of collaboration and empowerment.

5. Lifelong Learning and Personal Growth:

   Friendships encourage women to step outside their comfort zones, explore new interests, and embark on personal growth journeys. Through meaningful conversations, shared hobbies, and collaborative endeavors, women inspire each other to continuously learn and evolve. Whether it's trying out a new hobby, pursuing further education, or challenging outdated beliefs, friendships provide a supportive environment for women to expand their horizons and become the best versions of themselves.

Friendships and community are invaluable resources that empower women to thrive, grow, and lead fulfilling lives. By nurturing supportive relationships with fellow women, women find strength, resilience, and a sense of belonging that enriches every aspect of their lives. As we celebrate the power of sisterhood, let us continue to champion meaningful connections, foster inclusive communities, and uplift each other in our shared journey towards growth, empowerment, and fulfillment.

Navigating the Labyrinth: Unraveling the Stressors of Being a Woman in Today's World

In the dynamic landscape of the 21st century, women continue to face a myriad of challenges that can significantly impact their mental health. From societal expectations to workplace pressures, the stressors women encounter are complex and interconnected.

This blog aims to delve into the multifaceted aspects of being a woman in today's world, examining the unique stressors that contribute to the mental health struggles many women face.

Societal Expectations:

The expectations placed on women can be overwhelming. Society often imposes rigid standards regarding appearance, behavior, and life choices. The pressure to conform to these ideals can lead to a constant sense of inadequacy and self-doubt. The struggle to meet societal expectations can take a toll on mental well-being, contributing to anxiety and depression.

Balancing Act: Work, Family, and Personal Life:

The modern woman is often expected to juggle various roles, including that of a professional, a caregiver, and an individual with personal aspirations. Balancing these roles can be incredibly challenging, leading to feelings of exhaustion and burnout. The constant need to meet conflicting demands may result in a compromised sense of self and increased stress levels.

Gender Inequality:

Despite progress, gender inequality persists in various spheres of life. The wage gap, limited opportunities for career advancement, and societal biases can create a hostile environment for women. The constant battle against gender-based discrimination can cause chronic stress, negatively impacting mental health.

Body Image Pressures:

The media's portrayal of an unrealistic standard of beauty places undue stress on women. From airbrushed magazine covers to social media influencers, women are bombarded with images that can erode self-esteem and trigger body image issues. This societal pressure to meet an idealized version of beauty can contribute to anxiety, depression, and eating disorders.

Reproductive Health Challenges:

Women's reproductive health, including menstrual health, fertility issues, and pregnancy-related challenges, can have a significant impact on mental well-being. The stigma surrounding these topics and the lack of open conversations may contribute to feelings of isolation and distress.

Sexual Harassment and Assault:

The pervasive issue of sexual harassment and assault adds an additional layer of stress for women. Fear, shame, and trauma associated with these experiences can lead to long-term mental health consequences. The #MeToo movement has shed light on the prevalence of such incidents, but the aftermath continues to affect the mental health of survivors.

Being a woman in today's world comes with a unique set of stressors that can have profound implications for mental health. It is crucial to acknowledge and address these challenges to foster a more supportive and inclusive society. Open conversations, destigmatization of mental health issues, and advocacy for gender equality are essential steps toward creating a world where women can navigate their lives with resilience and well-being.

Unveiling Empowerment: The Profound Benefits of Women's Therapy Groups

In the heart of community support and mental health advocacy, women's therapy groups emerge as transformative spaces where individuals can navigate the intricate tapestry of their lives. Nestled within the embrace of shared experiences, these groups offer a myriad of benefits that extend beyond the therapy room.

In this exploration, we delve into the profound advantages of participating in women's therapy groups, understanding how they empower and uplift women in a multifaceted manner.

1. Camaraderie and Shared Understanding: Fostering Connection in Shared Experiences

Women's therapy groups provide a unique setting for individuals to share their experiences, realizing that their struggles, triumphs, and aspirations are not isolated. This sense of camaraderie cultivates a shared understanding, offering solace and comfort in knowing that one is not alone in navigating life's challenges.

2. Empowerment Through Shared Wisdom: Harnessing Collective Knowledge

Within the diverse fabric of a women's therapy group, participants bring a wealth of experiences and perspectives. The exchange of personal stories, insights, and coping strategies becomes a wellspring of collective wisdom. This shared knowledge empowers each participant with a broader perspective, fostering personal growth and resilience.

3. Safe and Supportive Environment: A Sanctuary for Vulnerability

In the supportive cocoon of a women's therapy group, vulnerability is not a weakness but a strength. Creating a safe and non-judgmental space, these groups encourage open and honest communication. Participants feel liberated to share their thoughts and feelings, fostering an environment where healing can flourish.

4. Enhanced Self-Expression: Finding Voice and Agency

Women often face unique challenges in expressing themselves authentically in various aspects of life. Therapy groups provide a platform for enhanced self-expression, allowing participants to explore and articulate their thoughts, emotions, and desires. This newfound ability to communicate contributes to increased self-awareness and personal empowerment.

5. Building Confidence and Self-Esteem: A Journey to Self-Acceptance

Women's therapy groups serve as incubators for building confidence and self-esteem. The positive reinforcement and support received from peers and facilitators become catalysts for self-acceptance. As women recognize their inherent worth, they embark on a transformative journey toward heightened confidence and self-assuredness.

6. Healthy Coping Mechanisms: Equipping Women for Life's Challenges

Life is replete with challenges, and women's therapy groups provide a space to explore and develop healthy coping mechanisms. Participants learn to navigate stress, anxiety, and adversity through shared experiences and coping strategies. This newfound resilience becomes a valuable asset in facing life's complexities.

7. Navigating Relationships: Developing Interpersonal Skills

Women often play diverse roles in their relationships, be it as partners, mothers, friends, or colleagues. Therapy groups offer a platform for exploring and refining interpersonal skills. Participants gain insights into effective communication, conflict resolution, and boundary setting, contributing to healthier and more fulfilling relationships.

8. Identity Exploration: Embracing Personal Growth

The journey to self-discovery is a lifelong process, and women's therapy groups provide a dedicated space for identity exploration. Participants have the opportunity to delve into their values, aspirations, and personal narratives. This introspection fosters personal growth and a deeper understanding of oneself.

9. Validation and Affirmation: Acknowledging Personal Narratives

In the validating environment of a women's therapy group, participants receive affirmation for their experiences and emotions. This acknowledgment plays a pivotal role in diminishing feelings of isolation and self-doubt. As women share and receive validation, a collective strength emerges, fostering a sense of empowerment.

10. Reducing Stigma and Fostering Mental Health Advocacy: Breaking Barriers

Participating in a women's therapy group contributes to reducing the stigma surrounding mental health. As women openly discuss their mental health journeys, they become advocates for mental health awareness within their communities. This ripple effect helps break down societal barriers and fosters a culture of understanding and support.

11. Mind-Body Connection: Holistic Well-Being

Women's therapy groups often incorporate holistic approaches, recognizing the interconnectedness of mental and physical well-being. Mindfulness practices, yoga, and other therapeutic techniques contribute to a holistic approach that addresses the mind-body connection, promoting overall well-being.

12. Peer Support: Strength in Numbers

The power of peer support within women's therapy groups cannot be overstated. Through shared experiences, participants become a source of strength for each other. Whether navigating a challenging moment or celebrating achievements, the camaraderie forged within the group serves as a bedrock of support.

13. Embracing Diversity: Learning from Varied Perspectives

Women's therapy groups are melting pots of diversity, encompassing individuals from various backgrounds, cultures, and walks of life. This diversity enriches the collective experience, offering participants the opportunity to learn from varied perspectives and broaden their understanding of the world.

14. Goal Setting and Accountability: Nurturing Ambitions

Therapy groups provide a structured environment for setting personal goals and aspirations. Through collaborative goal-setting, participants receive support and accountability from their peers. This collective encouragement becomes a driving force for women to pursue and achieve their dreams.

15. Life Transition Support: Navigating Change Together

Life is a series of transitions, and women's therapy groups offer invaluable support during times of change. Whether navigating career shifts, relationship changes, or other significant life events, participants find solace in the shared experiences and guidance offered within the group.

In the heart of Tampa, Florida, women's therapy groups stand as beacons of empowerment and resilience. These transformative spaces go beyond traditional therapy, offering a holistic approach to well-being that encompasses connection, empowerment, and personal growth. As women come together to share, learn, and uplift each other, the profound benefits of these therapy groups resonate far beyond the therapy room, shaping empowered and resilient individuals who carry the torch of support into their communities and beyond.

Embracing the Season: A Comprehensive Guide to Holiday Self-Care

As the holiday season approaches, the festive cheer often comes hand-in-hand with increased stress and overwhelming demands. Amidst the hustle and bustle, it's crucial to prioritize self-care to ensure a joyful and rejuvenating holiday experience.

In this blog post, we'll explore practical tips and strategies to nurture your well-being during the holidays, allowing you to truly savor the magic of the season.

1. Set Realistic Expectations:

   • The pressure to create the perfect holiday can be overwhelming. Begin by setting realistic expectations for yourself and your celebrations. Understand that imperfections are a natural part of the season and that the most important aspect is the quality time spent with loved ones.

2. Create Boundaries:

   • Establishing boundaries is key to maintaining balance during the holidays. Learn to say no to commitments that may contribute to excessive stress. Communicate your limits to friends and family, ensuring that you have the time and energy to engage in activities that bring you joy.

3. Prioritize Self-Reflection:

   • Take moments for self-reflection amidst the holiday chaos. Consider the significance of the season for you personally and what aspects bring you the most fulfillment. This introspection can guide your choices and help you align your activities with your values.

4. Mindful Holiday Planning:

   • Plan your holiday activities mindfully, focusing on what truly matters to you. Prioritize events and traditions that bring joy, and consider scaling back on those that feel more like obligations. Quality over quantity is the mantra for a fulfilling holiday experience.

5. Self-Care Rituals:

   • Integrate self-care rituals into your daily routine. Whether it's a warm bath, a few moments of meditation, or a brisk winter walk, carve out time for activities that replenish your energy and promote relaxation. These small rituals can be a source of calm amidst the holiday frenzy.

6. Healthy Eating Habits:

   • While indulging in holiday treats is part of the fun, be mindful of your overall eating habits. Ensure a balance between festive delights and nourishing meals to support your physical well-being. Staying hydrated is equally crucial, especially in colder climates.

7. Connect with Loved Ones:

   • Prioritize meaningful connections with loved ones. Engage in activities that foster a sense of togetherness, whether it's a family game night, a cozy movie marathon, or a heartfelt conversation over a cup of cocoa. These moments contribute significantly to the joy of the season.

8. Embrace the Power of "No":

   • Recognize that it's okay to decline invitations or opt-out of certain activities. Saying "no" when necessary is an act of self-care that allows you to preserve your energy for the things that truly matter.

In the midst of holiday celebrations, it's easy to overlook personal well-being. However, by incorporating these self-care strategies into your holiday routine, you can navigate the season with grace and mindfulness, ensuring that the festivities are not only joyful but also rejuvenating for your mind, body, and spirit. Embrace the spirit of the season by prioritizing yourself and creating a holiday experience that aligns with your well-being goals.

Empowering Women: 5 Ways to Support Each Other During Times of Change

Navigating periods of change can be a challenging and overwhelming experience, especially for women. Whether it's a personal transition, a career shift, or a global crisis, supporting one another becomes crucial for mental well-being.

In this blog post, we'll explore five impactful ways women can support each other during times of change, fostering mental health and resilience.

Active Listening and Empathy:

One of the most powerful ways to support fellow women during times of change is through active listening and empathy. Creating a safe space where women can express their thoughts and feelings without judgment can be incredibly healing. Often, just having someone genuinely listen and understand can alleviate a significant amount of stress. Empathy allows women to connect on a deeper level, reinforcing the idea that they are not alone in their struggles. Practicing active listening means giving undivided attention, validating emotions, and offering reassurance, fostering a sense of belonging and emotional well-being.

Encouraging Self-Care:

During times of change, women tend to prioritize others' needs over their own, neglecting self-care in the process. Encouraging and promoting self-care practices is vital for mental health. Encourage your friends to take time for themselves, whether it's engaging in hobbies, practicing mindfulness, or simply taking a break. Self-care isn't selfish; it's a necessary component of maintaining mental and emotional balance. By reminding one another of the importance of self-care, women can create a supportive environment that values individual well-being.

Building a Supportive Community:

A strong support network is invaluable during times of change. Women can actively build and contribute to supportive communities where they can share experiences, advice, and resources. Whether it's joining support groups, participating in online forums, or organizing local meet-ups, these communities provide a sense of belonging and understanding. Through these connections, women can find solace in shared experiences, gain new perspectives, and access valuable resources that promote mental health and resilience.

Promoting Positive Body Image and Self-Confidence:

Times of change often trigger insecurities, particularly related to body image and self-confidence. Women can uplift each other by promoting positive body image and self-acceptance. Encourage body positivity by celebrating diverse body shapes, sizes, and appearances. Compliment one another genuinely and focus on inner qualities and achievements rather than physical attributes. By fostering self-confidence and embracing individuality, women can combat negative self-perception, leading to improved mental health and overall well-being.

Advocating for Mental Health Awareness:

Promoting mental health awareness and breaking the stigma surrounding mental health challenges is essential in supporting women during times of change. By openly discussing mental health issues, sharing personal stories, and advocating for accessible mental health resources, women can create a more understanding and accepting society. Encouraging others to seek professional help when needed and providing information about available mental health services can make a significant difference. By advocating for mental health, women empower each other to prioritize their well-being and seek the necessary support during challenging times.

Supporting other women during times of change is not only an act of kindness but also a powerful way to promote mental health and resilience. Through active listening, encouraging self-care, building supportive communities, promoting positive body image, and advocating for mental health awareness, women can create a nurturing environment where everyone feels valued, understood, and supported. Together, women can uplift and empower each other, fostering a sense of solidarity that strengthens mental health and well-being for all.

Embracing Authenticity: Nurturing Positive Body Image in Teens

In today's fast-paced world, teenagers face immense pressure to conform to unrealistic beauty standards perpetuated by social media and popular culture. As they navigate the challenging terrain of adolescence, their self-esteem and mental health are significantly impacted by how they perceive their bodies. It's crucial to foster a healthy body image among teenagers, encouraging them to embrace authenticity and self-love.

In this blog post, we will explore the importance of positive body image and provide practical tips to help teenagers cultivate a healthy relationship with their bodies.

Understanding the Impact of Body Image on Mental Health

A positive body image is essential for mental well-being. Teenagers struggling with body dissatisfaction are more prone to developing anxiety, depression, and eating disorders. It's essential to acknowledge that body image concerns are common among adolescents and that addressing these issues can significantly enhance their mental health and overall quality of life.

Media Literacy and Its Role

One of the primary sources of unrealistic beauty standards is the media. Encouraging teenagers to develop media literacy skills can empower them to critically analyze media messages. Teach them to question the authenticity of images they see online, emphasizing that these images are often heavily edited and filtered. By understanding the manipulative nature of media, teenagers can begin to separate fact from fiction, reducing the impact of media on their body image.

Promoting Self-Compassion

Teens need to learn the art of self-compassion. Encourage them to treat themselves with kindness and understanding, especially during times of self-doubt. Practicing mindfulness and self-reflection can help teenagers develop a deeper connection with their bodies, allowing them to appreciate the incredible things their bodies can do, rather than focusing solely on appearance.

Encouraging Healthy Habits

Emphasize the importance of healthy habits over appearance. Encouraging regular physical activity, balanced nutrition, and sufficient sleep not only promotes physical health but also positively impacts mental well-being. When teenagers focus on feeling strong and energetic, rather than achieving a specific body shape, they are more likely to develop a positive body image.

Building a Supportive Environment

Create a supportive environment at home and in schools where teenagers feel comfortable discussing their body image concerns. Encourage open communication, active listening, and validation of their feelings. When teenagers know they have a safe space to express their insecurities, they are more likely to develop a positive body image.

Setting Realistic Expectations

Help teenagers set realistic expectations about their bodies. Bodies come in various shapes and sizes, and these differences should be celebrated, not criticized. Encourage them to focus on their unique qualities, talents, and achievements rather than comparing themselves to others. Remind them that true beauty is not skin deep but radiates from within.

In the journey toward nurturing positive body image, teenagers need guidance, support, and understanding. By fostering media literacy, promoting self-compassion, encouraging healthy habits, building supportive environments, and setting realistic expectations, we can empower teenagers to embrace their authentic selves. Let us work together to create a world where every teenager feels confident, valued, and beautiful just as they are. Together, we can make a difference in the lives of young individuals, promoting mental health and well-being for generations to come.

Nurturing Positive Body Image in Teens: Empowering the Next Generation

In today’s digital age, where images of seemingly flawless individuals flood social media platforms, teenagers face immense pressure to conform to unrealistic beauty standards. The impact of body image on adolescents is profound, influencing their self-esteem, mental health, and overall well-being.

Understanding and addressing body image concerns in teenagers are crucial steps toward nurturing a generation of confident, self-assured individuals.

The Influence of Media and Peer Pressure:

The media, coupled with peer pressure, plays a pivotal role in shaping how teens perceive their bodies. Constant exposure to airbrushed celebrities and social media influencers can lead teenagers to develop negative body image. They may feel the need to compare themselves to these digitally altered images, fostering feelings of inadequacy and self-doubt.

The Role of Parents and Educators:

Parents and educators play a vital role in helping teenagers develop a healthy body image. Open communication is key; creating a safe space where teens can discuss their insecurities without fear of judgment can make a significant difference. Encouraging discussions about media literacy and the unrealistic portrayals of beauty can empower teenagers to critically analyze what they see.

Promoting Self-Love and Acceptance:

Teaching teens to love and accept their bodies is fundamental. Emphasizing the uniqueness and individuality of each person can shift their focus from comparison to self-appreciation. Encourage them to engage in activities that make them feel good about themselves, whether it's pursuing hobbies, sports, or creative endeavors. By focusing on their abilities and accomplishments, teens can build a strong sense of self-worth beyond physical appearance.

Addressing Peer Influences:

Peer pressure can be both positive and negative. Encourage teenagers to surround themselves with friends who uplift and support them for who they are. Discussing the importance of empathy, kindness, and acceptance can help them form healthier relationships, where they are appreciated for their personalities and character rather than their looks.

Mental Health Support:

It's crucial to recognize the signs of body image-related distress in teenagers. Withdrawal from social activities, sudden changes in eating habits, or expressions of self-hate are red flags. Seeking professional help from therapists, counselors, or support groups specialized in body image issues can provide teenagers with the necessary tools to cope with their insecurities and develop a positive self-image.

Educating About Diversity and Inclusivity:

Educational institutions can contribute significantly to fostering positive body image by promoting diversity and inclusivity. Curriculums that celebrate various body types, ethnicities, and cultures can help challenge stereotypes and promote acceptance. Moreover, involving teenagers in discussions about body positivity and organizing workshops on self-esteem can provide them with valuable insights and coping mechanisms.

Media Literacy and Critical Thinking:

Teaching media literacy is essential in empowering teenagers to critically analyze the media they consume. Schools and parents can collaborate to educate teens about digital manipulation techniques, the impact of filters, and the difference between real life and staged images. Equipping them with the skills to question media representations can bolster their self-confidence and resilience against harmful influences.

Nurturing positive body image in teenagers requires a collective effort from parents, educators, and society as a whole. By fostering open communication, promoting self-love, and providing the necessary tools to critically analyze media messages, we can empower teens to embrace their unique identities. Through these efforts, we can inspire a generation of confident individuals who appreciate themselves for who they are, paving the way for a future where body positivity prevails over unrealistic standards.

Guiding Your Child Through Stress: Effective Coping Strategies

Childhood is a time of growth and exploration, but it's not without its challenges. From school pressures to social interactions, children can experience stress just like adults. As a parent, you play a crucial role in helping your child develop healthy coping mechanisms to navigate stress.

Here are effective strategies to guide your child through stressful situations:

1. Open Communication:

Create an environment where your child feels comfortable discussing their feelings. Encourage them to express what's bothering them, and actively listen without judgment. Sometimes, sharing their stress with a trusted adult can offer immediate relief.

2. Teach Relaxation Techniques:

Introduce relaxation techniques that your child can use when they feel stressed. Deep breathing, mindfulness exercises, and progressive muscle relaxation can help calm their mind and body. Practice these techniques together to make them a natural part of their routine.

3. Promote Physical Activity:

Physical activity is a natural stress reliever. Encourage your child to engage in activities they enjoy, whether it's playing a sport, riding a bike, or dancing. Regular exercise boosts mood, reduces anxiety, and helps them blow off steam.

4. Establish a Routine:

A consistent routine provides a sense of stability and predictability. Structure their day with a balance of study time, playtime, and relaxation. Knowing what to expect can reduce uncertainty and ease stress.

5. Encourage Healthy Habits:

A balanced diet, adequate sleep, and proper hydration contribute to resilience against stress. Ensure your child gets the nutrition and rest they need to manage stress effectively.

6. Problem-Solving Skills:

Teach your child problem-solving skills by breaking down challenges into smaller, manageable steps. Brainstorm solutions together and help them weigh the pros and cons of each option. This empowers them to tackle stressors head-on.

7. Limit Over-Scheduling:

While extracurricular activities are beneficial, over-scheduling can overwhelm your child. Find a healthy balance that allows them time for relaxation, hobbies, and spending quality time with family.

8. Encourage Positive Self-Talk:

Help your child recognize and reframe negative thoughts. Teach them to replace self-critical statements with positive affirmations. Cultivating a positive self-image can enhance their ability to cope with stress.

9. Model Healthy Coping:

Children often learn by example. Demonstrate healthy coping mechanisms by managing your own stress effectively. Show them how you handle challenges in a calm and constructive manner.

10. Seek Professional Help if Needed:

If your child's stress seems persistent or overwhelming, consider seeking professional help. A school counselor or a child therapist (like the team at Serene Mind) can provide specialized support to help your child manage their stress.

Conclusion: Helping your child cope with stress equips them with essential life skills that will serve them well into adulthood. By fostering open communication, promoting healthy habits, and teaching effective coping strategies, you empower your child to handle challenges with resilience and confidence. Remember that your support and guidance play a vital role in shaping their ability to navigate stress and lead a balanced, fulfilling life. 🌟🌈 #ParentingTips #ChildhoodStress #CopingStrategies

How to Support the Women in Your Life

Being a woman is hard work. We live busy lives and are expected to have multiple responsibilities. We are always on the go, trying to do more to satisfy the people around us. The expectations placed upon on us by our kids, families and society can be greatly consuming. Our world is not always the most empathetic place towards people who want to slow down, take a break or recharge.

Here are 4 ways to support women and lift each other up:

1. Set realistic expectations:

   Having expectations that are realistic can help encourage everyone to do the best they can without creating unwanted pressure. The pressure we feel as women to navigate both home and work life is already daunting. Having boundary that gives us space to navigate home life and work life at different times of the day, can help create a better balance and let us take a moment to focus on one task at a time. This can in turn make us more productive and reduce stress.

2. Ask them if they need help:

   It is okay to see your mom or wife and ask them if they need help. It is also okay for a woman to say yes to accepting help. Sometimes we get so caught up in our own needs and self worth that we forget we can pause and ask for help. Asking for help is a sign of self awareness and it means you are more in tune with your needs.

3. Ask them how they are feeling:

   On the same note, it is okay to ask a woman how they feel. Sometimes giving us space to talk about how we actually feel can help ground us and reconnect us to what is actually important. When we get caught up in the everyday go, go, go of life we forget to pause and enjoy the life we have created and the people around us.

4. Remind them to take a break:

   Tell the women in your life the importance of resting, reseting and relaxing. We are told that our society only values the constant worker and the one who does the most. The opposite is actually needed at times. the more we learn that everything we have is in the right here and right now, the more fortunate we can actually see that we are. We do not need anything more, we have it all and now can take a moment to rest.

Women are at times undervalued and this can present setbacks for many of us. We are the doers, the go getters, the soccer moms and caretakers. Women are known to neglect themselves. By realizing that taking time to rest and support each other can actually be healthy and healing, we can become the best version of ourselves.

Do you want more support from women like you? Come join our Women’s Group, every last Friday of the month from 6 pm to 7:30 pm.

Prioritize Your Mental Health: Do Not Ignore These Signs of Burn Out

Many of us have felt the heaviness of responsibility. Some of us have felt the stress of obligation. Staying up late to finish left over work or to meet a deadline? Checking work emails and accepting calls or texts while off the clock? Agreeing to do more work to cover for a coworker?

Are the projects piling up?

When these types of scenarios pop up, it is easy to think “just this once”, or “I’ll make sure this won’t happen again”. Over time, the weight of these emotions and dynamics can lead to burnout. In a culture filled with constant stimulation, over drive, and expectations, burn out has become increasingly common.

With mindful self-care and boundaries, we can prevent burnout.

What are some signs of burnout?

1) Lack of Motivation-Avoiding and ignoring tasks, difficulty to instill effort

2) Feelings of Defeat and Hopelessness-Feeling like you can’t complete tasks or even show up

3) Performance and productivity decline-Making mistakes, taking constant breaks

4) Change in emotional demeanor-Feeling sad, anxious, angry, or frustrated

5) Concentration challenges-Feeling easily distracted

6) Detachment- Not feeling invested in or caring about the work you do

If you feel you are struggling with burnout, here are some important self-reflection questions to ask yourself:

1) Why do I feel the need or obligation to take on extra work?

2) What are the ramifications of a decline of performance and productivity on my part?

3) What is my body telling me about how I am feeling emotionally with my circumstances?

Take some time to understand and reflect on your situation and ask for additional supports if you need it. Don’t be afraid to ask for help!

How can I heal from burnout?

Recovering from a period of burnout takes time. Instilling effort to recover can often be extremely challenging when you are burnt out and running on an empty tank. Sometimes the best action to take when experiencing burn out is to leave the environment in order to heal, but sometimes you can remain in the same place with a shift of boundaries and expectations.

Here are some simple tips you can add into your day little by little to aid in recovering from burn out:

 Take a break or vacation (if feasible)

 Try to slowly add in some sprinkles of extra self-care throughout your day

 Carve out some time in nature for a walk or quiet time

 Unplug consistently

 Eat away from your desk

 Don’t check emails/turn off your phone after business hours

 Eat nourishing meals & stay hydrated

 Connect with friends, family, or a mental health professional to process your feelings

If you feel you’ve fallen into a pit of burnout, you CAN make your way out of that cycle with time and support. Do you feel stuck and need some extra help? We are here to help. Email us at hello@serenemindpsych.com or give us a call at 813.321.8280 to set up an intake appointment to see if one of our therapists can aid you in your healing journey.

How + Why to Prioritize Your Self Care

In a culture and society that is all about the hustle and bustle, self-care often takes a backseat to things we find ”productive” like work, exercise, and chores around the house. What is important to learn is that self-care is productive, and very important for our health and wellbeing. Self-care helps us give our minds a break and to relax.

Unplugging from the constant stimulation of texts, busy work schedules, to-do lists and helps us feel more into our parasympathetic nervous system and release from the on-edge feelings of always being connected.

Taking the time for self-care will actually improve your productivity- helping you feel energized and refreshed.

• Eat Well

• With our fast-paced lifestyle, it is easy to swing by a drive-thru fast-food restaurant or pick up a grab-n-go meal from your local grocery store. Grant yourself just 30 minutes each week to create a meal plan for yourself. Meal prepping is helpful to create an easy and quick meal that can be stored in the fridge and heated up in minutes. By taking a small amount of time during the week to prep and plan meals, you are saving more time (and money!) in the long run- not to mention fueling yourself with higher quality ingredients and important nutrients that fast food and frozen/prepackaged meals can’t provide.

• Take a Break from Social Media

• Find yourself constantly scrolling? This is a hint that you may be overstimulated or bored. Let yourself rest by unplugging, even if it is just for an hour. Constantly staying connected keeps our brains on overdrive, taking away from the present moment.

• Maintain your Sleep Schedule

• Up late to meet that deadline? Staying up to cram for an exam? Indulging in a Netflix marathon until 2am? When these habits pile up, it starts to take a toll on your physical, and even mental health. Sleep is the body’s way of regenerating, and it should be treated as a non- negotiable self-care routine. Create a schedule that works best for you and try to stick with it. Go to bed around the same time each night so your body creates a natural rhythm. Waking up feeling rested and refreshed will help you feel even more productive in your day-to-day tasks and activates.

• Social Time

• Connect with you friends (in person!) Need we say more? Social time is so important for our health and wellbeing. Feeling connected and that we belong is crucial to our sense of self-esteem and emotional health. Call up a friend or family member and make plans, even if it is just for a quick coffee meet-up. Even short interactions can help foster and nourish the foundation of our relationships and help us feel supported and secure.

• Get Bored; Embrace Leisure

• It is easy to pick up your phone and scroll when you are feeling bored or uneasy. When you’re feeling bored, let the creativity take over. Pick up the paintbrushes and create something new! Or maybe grab your notebook and start those journaling prompts you’ve been piling up. Sign up for that last minute cycle class.

• When you give yourself space to be bored and have free time, you’ll start to remember the things you enjoy and want to engage in more often. Sometimes the spur of the moment leisure activities can spark even more creativity and inspiration in other areas of your life!

Looking for a therapist or life coach to help you on your self-care journey? We are here to help. Email us at hello@serenemindpsych.com or give us a call at 813.321.8280 to set up an intake appointment to see if one of our therapists can aid you in your healing journey.

5 Easy Self Care Strategies for Teens

At Serene Mind Counseling and Evaluations, we understand that life can be very challenging for teenagers. If you’re reading this as a teen, it’s because maybe you stumbled upon it while you were strolling the internet, or someone you love shared it with you in mind. First and foremost, thank you for reading! As a teen, we know you probably have a lot going on. You might have to balance schoolwork, extracurricular activities, family commitments, and maybe even a part-time job. With all that, we get how easy it is to neglect your own health! However, taking care of yourself is essential to your emotional and physical well-being!

That’s why our Tampa-based team at Serene Mind Counseling and Evaluations has put together five simple methods of self-care that you can start using immediately to feel better. While reading this, please note that no one blog post can replace the care of a licensed professional, but with these tips, we hope we can provide some simple inspiration to help you on your journey of becoming your best teenage self. 

Sleep is important!

I know how hard this can be, especially since school starts kind of early and you may be tempted to be on Tik Tok all night. Believe it or not, we get it, but getting enough sleep is one of the most important self-care strategies. According to the Center for Disease Control and Prevention, the recommended amount of sleep for a teen is between 8 and 10 hours per night. Sleep deprivation has been linked to irritability, an inability to focus, and even depression. So think about that the next time you want to stay up to watch your favorite Netflix show.

We're saying this because we want to encourage you! Instead of surfing the web before bed, read a book or listen to soothing music to help you ease into restful sleep. Not only will this improve your mood, but it will also help you be more cognizant the next day and help you with all aspects of school, including hanging out with friends.

Exercise for Self-Care

The second strategy is to exercise on a regular basis. Now, by exercise, we don’t mean try to make yourself look like a Kardashian. We mean exercise to alleviate stress, improve your mood, and boost your self-esteem. You don't have to spend hours at your school's gym to reap the benefits of exercise. But try to find something that you take pleasure in doing, like jogging, dancing, or participating in a sport you like. Every day, you should strive to complete at least half an hour of moderate exercise. It might sound difficult, but take it one day at a time and take note of how much better you feel after you find a physical activity you enjoy.

Practice Mindfulness

We get it; it sounds a little...whoo whoo, but practicing mindfulness is the third best strategy to help you become your best teenage self. But what exactly is mindfulness? It is basically a practice that involves being in the present moment and focusing on one's thoughts and emotions without judgment. One way to practice mindfulness is through meditation. This means taking a few minutes to put your phone down, sit quietly, and focus on your breathing. Paying attention to your senses, such as the taste of your food or the feel of the sun on your skin, is another way to practice mindfulness. This will help you become more present, not only in school but in life. 

Make and maintain meaningful connections

Having meaningful relationships with other people is critical to maintaining good mental health. Your mood can be improved and your stress level lowered simply by hanging out with your favorite crew or family members who feel safe. If you know who those people are  in your life, make an effort to spend time with them outside of school or at lunch, whether it's by going for a walk together after school or having a movie night with your family. If you don’t know who you can connect with yet, that’s okay! Try meeting new people and making new friends by signing up to be a member of a group or organization that shares your interests and passions.

Eat Healthy

The fifth and final strategy is eating a healthy diet. As a teen, it can be tempting to get McDonald's, and there's no shame in doing so every once in a while, but eating a healthy diet is crucial for your physical and mental health. Trust us when we say there’s a wide variety of fruits, vegetables, grains that are whole, and lean sources of protein that taste better than your favorite junk foods and should be included in your diet. If you feel like you don’t have access to healthy foods in your community, talk to your parents or leaders to see how to change that. There are resources available to you to be your best even if it doesn’t seem like it, and if you feel like you’re not getting the nutrition you need, don’t be afraid to advocate for yourself.

If you felt overwhelmed at any point while reading this, it’s ok! Take a deep breath and remember you’re still young, and it’s ok to make mistakes. But keep in mind that practicing good self-care is necessary for both your mental and physical health! If you want to feel more in control of your emotions and have more energy throughout the day, try incorporating these five simple methods of self-care into your regular routine. If you need more help, don’t be afraid to reach out to your parents or leadership for assistance, and as long as you keep up with your school work and stay safe, always keep in mind that taking care of yourself is not an act of selfishness but rather an essential component of becoming your best self. Lastly, remember that at Serene Mind Counseling and Evaluations, we’re rooting for you!

4 Ways To Improve Self Esteem

Cultivating and tending to your self-esteem is a lifelong process. Our confidence and self-esteem can be affected by countless factors- consciously and subconsciously. Sometimes it may be challenging in creating goals for boosting yourself up and gaining more confidence. It is often easier to focus on others, giving and doing for them. This only further hinders our ability to gain self esteem and care for ourselves.

Here are some ways you can begin the process and practice of fostering healthy self-esteem:

1) Practice trusting yourself:

We often seek outside validation for on our views, decisions, and choices. Learn to trust your gut and what you feel is best for you. Practice taking time and reflecting on the options you have before making a concrete decision. You have all the answers within you.

2) Surround yourself with people who encourage you:

Sometimes we may not realize how our social environment affects us. When we are around negativity, we can absorb those thoughts, feelings, and patterns if we do not take extra care in being mindful about our environment. Make an effort to surround yourself with individuals who are positive, supportive, and motivating. The influences of positive people around you can affect you, even subconsciously.

3) Take care of yourself- physically, mentally, and emotionally:

Make it a priority to eat well, exercise, and reflect and acknowledge your emotional state. This doesn’t have to be intense. Maybe the best exercise for you is walking around the block each day. Maybe you prefer something that is of a higher intensity like running or weightlifting. Move your body- it helps you connect with yourself and can release endorphins- those “feel good” chemicals that are naturally released through physical activity. Acknowledge your boundaries and limits- with others and yourself. Notice if you are taking on too much, or perhaps you could instill some more effort in an area of your life. Are you feeling emotionally fulfilled and supported? If not, where can you tweak this area of your life? Do you need help or support in doing so?

4) Learn to laugh at and release your mistakes:

We all make mistakes. Don’t put too much pressure on yourself- especially pressure to be perfect. Making mistakes help us learn and grow. Learning to brush off little mistakes (or sometimes even big ones) will create a sense of self-acceptance and self-love. Cut yourself a break!

Are you struggling with your self-esteem and confidence? Do you feel stuck and need some support? We are here to help. Email us at hello@serenemindpsych.com or give us a call at 813.321.8280 to set up an intake appointment to see if one of our therapists can aid you in your healing journey.

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.

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.

Revamp Your Self-Care Routine - From Our Therapists

From the moment we are sent off to school, we are forced to adhere to a certain standard of society that is not only mentally but physically taxing for us. We are forced into a routine or even this ideology that to succeed we need to work hard and long tedious hours. To a certain extent, this is indeed correct. To achieve our goals we do have to put in the work, dedication and time.

However, it is not okay to work so hard to the point of burnout or simply to the point that we forget to eat, shower, and give time to ourselves. So how do you go ahead and make sure you’re still taking care of yourself?

The answer is simple, we need to schedule self care.

You may think that scheduling time to care for yourself is hard, but even the smallest things can be a form of self care!

Here are 5 ways that you can start incorporating self care into your daily routine to help you unwind and feel happier.

1. Get moving:

Whether it’s taking your dog for a walk, taking a bike ride or even heading to the gym. These are all great things that you can do to get yourself active and moving. Daily exercise can help you both physically and mentally by boosting your moon and reducing the amount of stress and anxiety you may feel throughout the day. 

2. Go get dinner or coffee with a friend:

Getting dinner or coffee with a friend may not seem like a form of self care. However, it’s actually a form of emotional self-care. Although it isn’t a form of self care that lasts very long after you part ways, it definitely does allow you to benefit from a social connection.

3. Spend time in nature:

Spending time out in nature whether it be a park, the beach, a mountain trail or even your back yard is an amazing form of self care. A study by Lancet Planet Health that was published in 2019 actually states that spending time in a green space is associated with a lower mortality rate than those who do not.

4. Sleep:

Get at least 7 hours of sleep! Sleep has a huge effect on how we feel on both physical and emotional levels. If you are constantly not getting enough sleep due to work, school, and crazy deadlines..well, it can eventually catch up to you and cause major health issues. Make sure yout room is the best possible place for you to get good sleep. Meaning that there should be no distractions. This way you can guarantee good REM sleep.

5. Learn to say no to others: 

We typically find it hard to say no to others, however if you’re already stressed and overworked, saying yes to your coworkers or even loved ones can most definitely lead to lots of irritability, burnout and anxiety. It may take you a little bit, but once you practice enough you’ll be able to politely tell others no. This way you can prioritize more time for your own selfcare.

All in all, self care has a positive effect on your health as well as your overall outlook on life. However, you must have the intention and commitment to invest in your well being. By doing so we can not only take care of ourselves, but we can also start removing the ideology that those who prioritize their well being are selfish. Remember: It’s okay to take care of yourself.

Body Positivity Summer - A Mental Health Counselor Perspective

It is summer time and summers here in Florida is HOT. They often come with a few hurricanes or tropical storms sprinkled in, so we just want to check in and make sure you're staying safe. 

And as much as we care about your physical well-being, we care about your mental well-being, too. If you’ve been following up along on our instagram, you would see that we are focusing on body positivity and an optimistic mindset. Now, these topics seem great and easy in theory but are often difficult to navigate in our own lives. 

Social media is a huge proponent of social interaction within our generation and this makes the realistic beauty standard feel so high. There are also a variety of other reasons that teens and young adults may struggle with body image while bathing suit season is upon us. According to Mayo Clinic, the most common reasons for low self-esteem are...

• Natural or expected weight gain and other changes caused by puberty

• Peer pressure to look a certain way

• Social media and other media images that promote the ideal body as fit, thin or muscular and encourage users to aspire to unrealistic or unattainable body ideals

• Having a parent who's overly concerned about his or her own weight or his or her child's weight or appearance

• Seeing material in which a teen is seen as a thing for others' sexual use, rather than an independent, thinking person (sexual objectification)

Not only are our bodies supposed to change, mature, and grow, it is healthy for us to do so. Society and generational standards teach us that our bodies should stay the same as it does in high school, forever. This is simply untrue and unrealistic. Men and women alike go through huge changes in their teens and twenties that affect their hormones, their body fat composition, and the obvious appearance changes due to the addition of a baby, in some cases (yes, this affects men’s bodies, too).  

Parental influence also plays a large role in self-confidence and body image. Making sure that the message that is sent to your teens is realistic, accepting, and attainable is so important in creating well-rounded adults with the confidence to make healthy choices on their own. 

These risk factors can create many problems in teens and adolescents that can transpire in their adult lives. Some common effects of poor body image are: 

• Low self-esteem

• Depression

• Nutrition and growth issues

• Eating disorders

• Having a body mass index of 30 or higher (obesity)

It is important to be building the skills necessary to create a body positive environment for yourself, and those around you, to avoid the potentially harmful effects of poor body image. According to the Mayo Clinic, some of the best ways to provide a healthy and safe environment for your child or teen, or even for yourself, is to…

• Set a good example.

  How you accept your body and talk about others' bodies can have a major impact on you and those around you. Remind yourself that you exercise and eat a balanced diet for your health, not just to look a certain way. Also think about what you read and watch as well as the products you buy and the message those choices send.

• Use positive language.

  Rather than talking about physical attributes of yourself or others, praise personal characteristics such as strength, persistence and kindness. Avoid pointing out negative physical attributes in others or yourself. Don't make or allow hurtful nicknames, comments or jokes based on a person's physical characteristics, weight or body shape. It’s just mean. 

• Talk about media messages.

  Social media, movies, television shows and magazines might send the message that only a certain body type or skin color is acceptable and that maintaining an attractive appearance is the most important goal. Even media that encourages being healthy, athletic or fit might depict a narrow body ideal — one that's toned and skinny. Social media and magazine images are also commonly altered. Pay attention to what you are reading, scrolling through or watching and question what you see or hear. Let’s be realistic. 

• Counter negative media messages.

  Expose yourself to individuals who are famous for their achievements — not their appearance. For example, read books or watch movies about inspiring people and their perseverance to overcome challenges.

• Praise achievements.

  Value what you do, rather than what you look like. Look for opportunities to praise effort, skills and achievements in those around you to continue maintaining an overall body positive environment.

• Encourage positive friendships.

  Friends who accept and support you can be a healthy influence. In particular, friends who have healthy relationships with their own bodies can be a positive influence on you too. Find those friends, and do your best to be that friend, for those around you. 

Remember that all bodies are summer bodies, you are allowed to be the person you want to be and love your body for what it is, and you can choose to feel comfortable, just the way you are.

For more information and tips on creating a safe body positive environments for teens, and check our sources, check out this link: https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/healthy-body-image/art-20044668