the healing journey counseling fl

healing, anxiety, loss, grief, depression, ptsd, self-care, suicide prevention, post partum depression


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Your Body on Anxiety

Our Daily Lives

Our lives matter and each day it becomes difficult to grasp our daily struggle. Our silence may be taken for-granted, but know that you are not alone.  Anxiety takes a toll on our body which seriously affects our health.  Let’s take some time to recognize what happens to our body when we are anxious.

When you first encounter anxiety:

  1. Throat- This becomes dry and the throat muscles tightens.
  2. Liver- There is a spike in your blood sugar levels that can be reabsorbed in the body.
  3. Skin reactions-  Our blood flow increases which causes some people to become more paler while others may be flush.
  4. Active Spleen- Your spleen discharges more red and white blood cells.
  5. Tense Muscles- Muscle immediately seize as a reflex action.

Long-term Anxiety

When you are dealing with anxiety for awhile it can affect the following:

  1. Heart- cardiovascular issues.
  2. Lungs- Weaker respiratory functions
  3. Brain- overworked nervous system and problems falling asleep.
  4. Immune system- Weakened immune system.
  5. Stomach and Digestive tract-  Digestion issues and changes in the metabolism.

Managing Anxiety

  1. Take some time for yourself- listen to music, journal, go for a walk, yoga, exercise, color, paint or learn an relaxation technique(My favorite go to is Meditation)
  2. Eat well-balanced meals- Do not skip  meals
  3. Limit alcohol and caffeine- Alcohol and caffeine can affect anxiety and triggers panic attacks. (Drink lots of water)
  4. Exercise daily- Exercising makes you feel good and overall it helps to release stress.
  5. Slowly count to 10
  6. Accept that you cant control everything.
  7. Volunteer and give back to your community.
  8. Get enough sleep- at least 8 hours per night.
  9. Be gentle with yourself
  10. Maintain a good attitude regardless of the situation.
  11. Learn what triggers your anxiety- work, family, school etc.
  12. Talk to someone

Links for mobile apps for anxiety: https://adaa.org/finding-help/mobile-apps

 

 

References:

American Psychological Association, The New York Times Health Guide. University of Maryland Medical Center, National Institute of Health, Anxiety and Depression Association of America.

Anxiety and Depression Association of America. Retrieved on 9/21/17 from https://adaa.org/tips-manage-anxiety-and-stress

 

 

 

 

 

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Self care Tips for Counselors/Psychotherapist

The practice of psychotherapy can be very rewarding and psychotherapist spend several years making a positive impact on lives of  whom they work. However, this field can be very demanding and difficult at times due to the challenges that are presented.  It is very important that we attend to the our own mental health so that we can be effective professionals.

Feelings of Distress

As stated in the Merriam-Webster , the definition of distressed is ” unhappiness or pain: suffering that affects the mind or body.” We all experience distress, but when it goes unchecked overtime this leads to burnout.

While attending grad school it was very concerning to me that several of the professors clearly needed to attend to themselves.  I have become very sensitive to this topic every since completing my masters degree. It is very important to become self aware  of ourselves and monitor our reactions. At times our body is giving us a signal to take a step back and take care of ourselves. Some of us take actions while others simply just pour themselves in whatever task is at hand.

Therapist Burnout

As therapist we must be aware of the signs of burnout which often goes unnoticed or pushed aside. If we do not attend to our own mental health, how effective can we be while assisting clients.  It is important to take a step back and rejuvenate your mind and body.

Vicarious Traumatization

When we are assisting clients that are victims of trauma, counselors may be traumatized  by the information that is stated to them during the session. This leads to several symptoms of vicarious traumatization such as intrusive thoughts, avoidant responses, psychologic arousal,  somatic complaints, distressing emotions,and addictive or compulsive behaviors  that will affect one’s competence.

9 Tips for Self-care

  1. Listen to your body. At times we have so much to do and often forget about ourselves so identify what activities are best for you to do. For example, I take time out for myself which includes a quiet time reading.
  2. Put a reminder on the calendar. Even if it is 5 mins per day put aside some time to do some art activity, painting or journaling.
  3. Whenever you can do something for you in between session close your eyes and do some breathing exercise. In addition, you can listen to some music.
  4. Exercise if so important for you so take the time to do some light activity such as riding the bike for 30 min and increase it by 5 mins every week.
  5. If you don’t know how to say no then this will burn you out very quickly. Know your boundaries and weakness.
  6. Make an effort to ask yourself is you are working too much.
  7. Make sure to surround yourselves with people who will encourage you to take some time for you.
  8. Minimize your time and don’t surf the internet for several hours.
  9. It’s up to you to make the effort for your health, therefore, do not bargain with yourself. Just do it!

 

 

 

References:

Distressed.(n.d.). Retrieved July 29,2016 from http://www.merriam-webster.com/dictionary/distressed