the healing journey counseling fl

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


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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


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Stress Awareness- Meditation

Mediation helps you to relax and focus on your mind, body and spirit. Here are some tips on getting started with mediation.

  1. Relaxed yourself and bring yourself to a comfortable position which can include sitting in a chair, on the floor or lying on your back.
  2. Release – Exhale completely. Please mentally be aware that you are releasing your frustration, anger, etc.
  3. Release- Make sure to inhale slowly and you can mentally say ” one” while doing this. Allow yourself a slight pause then begin to exhale again. Mentally know that you are allowing peace back into your body.
  4. Exhale and release- Continue to do this cycle for about 5 mins and continue to say inhale “peace” exhale “frustration”.
  5. Added bonus ~ Music can also help you as well as listening to nature. For example, you can go outside and sit and listen to the wind blowing, the birds chirping etc. It is also beneficial when you can go to the beach and listen to the waves.

inner peace

Here are a list of activities that you can do for self-care:

Outdoors-  hiking, running, biking, bonfires, walking, camping, canoeing, visit a park with trails, roller skating, painting, swinging on the porch, listening to the wind, listening to the wind chimes, pulling weeds, gardening,

Fire- smores and bonfire with ice cream, light some  vanilla and lavender candles at the end of the day to balance yourself.  getting a massage with candles, bubble bath with candles.

Bubbles or feathers  bubble bath, blowing bubbles,  deep breathing while using bubbles, running fingers over the feathers

Wood-  Listening to the crackling of the fire, playing jenga, rocking in a rocking chair, creating things with blocks. sauna, tree hugging, play a guitar, walking on a trail and noticing the trees all around you, sitting on the porch and making inspirational signs from wood.

Water- Listening to the ocean, swimming, exercise in the water, drinking at least 64 oz of water, kayaking, going to the beach, shower mediation, small water fountain for home or office,  fish tank, water balloon fight, snorkeling, water-color painting, water massage,  dance in the rain, scuba diving,  and a warm Jacuzzi.

My final thoughts

I love to mediate at times, paint, pull weeds, go for long walks, visit the ocean, listen to nature. But most of all, I love to mediate on God’s words and remind myself of how grateful I am because God loves us unconditionally and we must learn to trust him. When stress takes over, we are not trusting God and we end up feeling sad, upset, worried, troubled etc. It takes time, patience and practice to begin to trust God. Be gentle with yourself and begin to let go of all the frustrations that comes our way.

“Never Give up or Give In” ~ Trust God to work it out.

 

 

 

 

National Stress Awareness Month Flyer


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Review of Tokens of Affection:Reclaiming your Marriage after Postpartum Depression

Tokens of Affection Amazing contribution by Karen Kleiman and Amy Wenzel who wrote “Tokens of Affection: Reclaiming Your Marriage after Postpartum Depression”. As a clinician, I am particularly impressed with the emphasis on giving one partner permission to use the tokens of affection to work on their marriage, even if one partner is not ready. We mostly see women in therapy who benefit from the skills mentioned in this book, but it will enlighten their perspective on their marriage. It is so important to note that the author addressed the fact that working on your marriage is not easy, but there is hope and with the right support and commitment your marriage will be much better. The tokens mentioned in the book included Esteem, Compromise, Selflessness, Sanctuary, Expression, Tolerance and Loyalty which provides guidance for couples to work on forgiveness, resentment and frustrations. As couples, we must be gentle with ourselves and each other. Each person’s perspective will mislead us into a turmoil of frustrations. We all have a choice to be mindful of our thoughts and behaviors. We must protect ourselves and our significant others. The ripple effect of life and the unknown circumstances that creeps up on our lives are never-ending. However, we must adapt to the changes that comes our way. I would definitely recommend this book for couples who are simply recovering from the aftermath of postpartum depression and need to reconnect their relationship. Annmarie Wilson L.P.C-IT https://thehealingjourneycounselingfl.com/


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Self-care challenge: The Process of Forgiveness and Mindfulness

Today I enjoyed listening to a fellow colleague who talked about forgiveness and mindfulness. Forgiveness is something that takes some time and practice. But we need to allow ourselves the opportunity to choose to forgive others so that we can release the burden of hurt. I worked with several clients who came to therapy seeking help for the anger that they felt. We choose to either do two things forgive them or hold on to the hurt. The following are are some exercises to try so that you can process forgiveness into your everyday life.

  1. The Power of Breath and Visualization- This basically consists of conscious breathing that allows us to be present with our body. It helps to move the hurt, anger, frustration away from our body or shuts it down. First, close your eyes then envision a ball of white cloud or golden light at the base of your spine. Begin counting  very slowly to 108 as you visualize the ball traveling up your spine. Hold the light or ball at each area of your back for 5-6 counts then slowly imagine the ball or light moving all the way to your head and extend it in front of you. Visualize the person that hurt you whom you wish to forgive surrounded by the light or ball. Breathe deeply and silently repeat the name of the person then say, ” I choose to let go of what happened. May you be surrounded and filled with this light.” Keep breathing through whatever emotions may surface or arise as a result. Hold the vision, repeat the statement, breathe through it until you feel a sense of calm and then gently open your eyes.
  1. Bilateral Stimulation: Swing those arms!- Bilateral Stimulation is a tool that change the brain chemistry. Walk briskly, swinging your arms (right, left, right, left) while feeling and thinking about the hurt. This creates a new pathway in our brain that allows access to more positive emotions, memories and beliefs. This practice also helps to lessen the impact of negative emotions. Notice how much calmer you feel while continuing to walk briskly and swing the arms. Be sure to breathe deeply and rhythmically as you are walking, feeling, and noticing.
  2. Sit in Silence and Stillness- Dedicate 15 minutes every day to sit with your spine straight, eyes closed and focus on the natural flow of your breath. Observe the silence and stillness which helps you to be present with what is without actively doing, changing, or fixing. As thoughts and emotion occur return your mind to focus on your breath and the sensation of your sitting. This helps the mind to be okay with what is rather than being hooked by memories and emotions.

The following is an excerpt for the above activity by Lynn Louise Wonders.