Tackling the Sunday Scaries: Helping Parents and Kids Beat the Back-to-School Blues

Ah, the Sunday Scaries—the dreaded feeling that creeps up as the weekend winds down and the reality of Monday morning sets in. If you're a parent, you know this anxiety isn’t just yours; your kids might be feeling it too, especially with school in full swing. My little one has been struggling with the Sunday Scaries since preschool.

You know the feeling: your anxiety kicks in, making your stomach do flip-flops, your hands sweat, or worse, the endless thoughts about how bad the next day will be.

What Are the Sunday Scaries?

The 'Sunday Scaries' refer to intense feelings of anxiety and dread that typically arise every Sunday. They often start in the late afternoon and last into the evening, though for some, depending on their anxiety levels, these feelings can begin as soon as they wake up.

Physical sensations can include:

• Racing heart

• Stomach upset

• Trouble sleeping

• Sweating

• Difficulty breathing

• Headache

For adults, tackling these feelings can feel overwhelming. You might even think, "Maybe I should take a day—or a week—off work just to avoid this."

Similarly, for kids, this anxiety can lead to something called school refusal, where the thought of going to school becomes so overwhelming they just can’t face it. But don’t worry—there are ways to tackle the Sunday Scaries together and help everyone look forward to the week ahead.

What Is School Refusal?

School refusal isn’t just about not wanting to go to school. For some kids, anxiety about school becomes so intense that they refuse to go altogether. This can lead to missed days, falling behind in class, and even more anxiety. It’s crucial to address these feelings early to prevent bigger issues down the road.

3 Ways to Beat the Sunday Scaries for Parents and Kids

So, how can you help both yourself and your kids calm those Sunday jitters and maybe even start looking forward to the week? Here are three simple strategies:

1. Create a Sunday Evening Routine

   
   Wind Down Together: Establish a relaxing Sunday routine to ease into the week. Watch a family movie, play a board game, or read together. Shared time shifts the focus away from Monday’s worries. If the Sunday Scaries start earlier, plan a peaceful, predictable day. Make breakfast together, go for a walk, or enjoy nature.

2. Prepare for the Week Ahead

   
   Involve the Kids: Help reduce school anxiety by preparing for the week on Sunday evening. Organize backpacks, pick outfits, and review the schedule. Knowing what to expect eases fear, and it helps you feel more organized too! Try adding a fun touch, like sending transitional notes with them.

3. Leave Space for Feelings

   
   Highlight the Good & Acknowledge the Scary: Spend a few minutes discussing how your kids feel about the week ahead. Talking about something they’re looking forward to, like seeing friends or a favorite teacher, can help shift their mindset. Start a “What I’m Excited About” list. Also, give them room to share their fears. Sometimes, they just need to talk—without expecting a solution.

Helping You & Your Child with the Sunday Scaries

If you or your child are struggling with the Sunday Scaries, approach it with patience and understanding. Start by openly discussing what’s really bothering you. Share your thoughts with a partner or friend, and encourage your child to do the same. If needed, reach out to their teacher, school counselor, or a private counselor for extra support. Obsidian Counseling & Wellness is here to help you or your child manage the Sunday Scaries. Contact us today to start your counseling support.

Remember, the Sunday Scaries are common for both parents and kids, but they don’t have to ruin your weekend. By creating calming routines, preparing for the week ahead, and allowing space for feelings, you can ease the anxiety and maybe even start looking forward to what’s coming next. Here’s to making Mondays a little brighter!

Calm the Storm: How EMDR Can Help You Heal and Thrive

Healing from trauma or emotional pain can feel like an uphill battle, but it doesn’t have to be. Whether it’s a difficult experience, a recent trauma, or the stress of everyday life, finding a path to healing isn’t always easy. That is where EMDR comes in. Have you heard about it? Since I’m in the field, I’ve heard of it (and did EMDR!) myself, but I’ve noticed it started gaining more recognition with Prince Harry’s 2020 interview. Many celebrities have come out sharing their positive experiences with EMDR such as Lady Gaga, Justin Bieber, Demi Lovato, and Sandra Bullock. Its increased popularity in recent years is no surprise given its effectiveness for healing trauma, anxiety, and other aspects of mental health.

 All right, so what exactly is EMDR?

EMDR is a specialized therapy that helps people process and heal from trauma and other distressing life experiences. I used EMDR for quite the range of things from childhood trauma (I still struggle to remember my times tables, does anyone remember learning those?) all the way to I am totally stressed out trying to balance my kids, work, and having a life.

The beauty of EMDR which is different from traditional talk therapy, EMDR uses guided eye movements to help you process those difficult memories and reduce the emotional intensity associated with them.

Just so you know during an EMDR session, your therapist will guide your eye movements back and forth while you focus on a particular memory or thought. This process helps your brain reprocess the memory in a way that makes it less emotionally charged. Over time, what once felt overwhelming can become much more manageable, allowing you to move forward with a sense of peace and resolution.

What Do Those Letters Stand For?

E and M – Eye Movement. Your EMDR-trained therapist will use gentle physical or auditory stimulation to get your eyes to move back and forth (called bilateral stimulation or BLS). Yes, this can sound like hypnotism but please bear with us. This movement activates both sides of your brain and primes it for the next phase…

D – Desensitization. This phase is dealing with “all of the person's responses (including other memories, insights and associations that may arise) as the targeted event changes and its disturbing elements are resolved.” Kari, our EMDR therapist, describes this phase as mentally picking up all of the papers that have been dropped on the floor.

R – Reprocessing. This is where the eye movement gets really important. This is where the client briefly focuses on the trauma or disturbing memory while simultaneously engaging in BLS. This is associated with a reduction in the vividness and emotional intensity associated with the disturbance being addressed. Kari explains this as putting the papers in order, placing them in the correct filing cabinets, and then closing the drawers.

EMDR does not remove the memory but it takes the heat and the intensity out of it and moves it from a near re-lived experience to its appropriate place in the brain as a memory.

What Makes EMDR Unique?

What sets EMDR apart is its ability to work quickly and deeply. Many people find that they experience significant relief in a relatively short amount of time. It’s also a great option if you’re someone who struggles to talk about your feelings or past experiences. Because EMDR doesn’t rely solely on verbal expression, it can be a less daunting approach to therapy.

Real-Life Results

Let’s talk about what you can expect. Imagine feeling lighter, more in control, and less triggered by the things that used to weigh you down. EMDR can help you achieve that by rewiring the way your brain processes those difficult memories. It’s about more than just “getting over” something—it’s about truly healing from it.

The effects of an EMDR processing session can sit in the back of a person’s mind for multiple days. Clients report flashes of new insight up to several days after an EMDR session and sometimes even relevant dreams.

What Is EMDR Good For?

Originally designed as a trauma-processing technique, EMDR has also been found to be effective for

·      Anxiety

·      Panic attacks

·      Stress

·      Phobias

·      Complicated grief

·      Self-esteem and performance anxiety

Is it safe?

You bet it is! It is a carefully structured and researched-supported therapy. It is non-invasive meaning no medications or physical interventions. EMDR relies on the natural healing process of the brain, which are activated through specific techniques, such as guided eye movements.

Another beautiful aspect of EMDR is that the client is in control. The client is allowed and welcome to stop a processing session at any time. A good EMDR therapist will then check in with the client and help them regain enough stability to continue with the rest of their day.

Ready to Explore EMDR?

If you’re curious about how EMDR could work for you, consider reaching out to us. Click here to start your EMDR journey today!

Taking care of your mental health is one of the best investments you can make in yourself. Whether you're new to therapy or looking for a fresh approach, EMDR could be exactly what you've been searching for.

The Intersection of Yoga and Mental Health: Exploring the Healing Benefits

In the fast-paced modern world, where stress and mental health issues are prevalent, many individuals are seeking holistic approaches to well-being. One such approach that has gained significant attention is the intersection of yoga and mental health. Beyond its physical benefits, yoga offers a profound impact on mental and emotional wellness. In this blog post, we'll explore the therapeutic benefits of yoga and how it can contribute to a healthier mind.

Understanding the Mind-Body Connection:

Yoga is not just a physical exercise; it is a mind-body practice that emphasizes the connection between physical postures (asanas), breath control (pranayama), and meditation. The holistic nature of yoga encourages individuals to bring attention to the present moment, fostering mindfulness and self-awareness.

Stress Reduction and Relaxation:

One of the primary benefits of incorporating yoga into your routine is its ability to reduce stress. The controlled breathing and gentle movements in yoga activate the parasympathetic nervous system, promoting relaxation and calming the body's stress response. Regular practice can lead to decreased levels of cortisol, the stress hormone, and an overall sense of tranquility.

Emotional Regulation:

Yoga provides a space for individuals to explore and regulate their emotions. Mindful breathing and meditation during yoga practice enhance emotional awareness, helping individuals identify and manage their feelings. This self-regulation can be particularly beneficial for those dealing with anxiety, depression, or mood disorders.

Enhanced Self-Awareness and Mindfulness:

The practice of yoga encourages individuals to turn their focus inward, promoting self-awareness and mindfulness. By being present in the moment and observing thoughts without judgment, practitioners can cultivate a greater understanding of their mental and emotional states. This heightened awareness can lead to improved decision-making and a more balanced outlook on life.

Improved Sleep Patterns:

Sleep plays a crucial role in mental health, and yoga has been shown to positively impact sleep quality. The relaxation techniques in yoga can help alleviate insomnia and promote better sleep hygiene. As individuals experience deeper and more restful sleep, their overall mental well-being tends to improve.

Complementary Therapy for Mental Health Conditions:

Yoga is increasingly recognized as a complementary therapy for various mental health conditions. It is often integrated into treatment plans for anxiety disorders, post-traumatic stress disorder (PTSD), and depression. While not a substitute for professional mental health care, yoga can be a valuable component of a comprehensive approach to well-being.

Getting Started:

Whether you're a seasoned yogi or a beginner, incorporating yoga into your routine can be a transformative journey for your mental health. Consider attending classes, either in-person or online, that cater to your comfort level and goals. Many yoga studios offer classes specifically designed for stress reduction and mental well-being.

In conclusion, the intersection of yoga and mental health provides a holistic approach to cultivating overall well-being. By embracing the mind-body connection that yoga offers, individuals can experience a profound positive impact on their mental and emotional states. Whether you're seeking stress relief, emotional regulation, or improved sleep, yoga has the potential to be a powerful tool on your journey to mental wellness. Embrace the practice, and discover the healing benefits for yourself.

Navigating Life's Challenges: How Counseling Can Bring Clarity

Life is a journey filled with ups and downs, and at times, the challenges we face can feel overwhelming. Whether it's personal struggles, relationship issues, or the complexities of daily life, seeking guidance through counseling can provide valuable insights and foster a path to clarity. In this blog post, we'll explore how counseling serves as a beacon of support, helping individuals navigate life's challenges and emerge stronger and more self-aware.

Understanding the Power of Counseling:

Counseling offers a safe and confidential space where individuals can explore their thoughts, emotions, and experiences with a trained professional. It's a collaborative process that involves open communication, active listening, and the development of coping strategies to address various life challenges.

Clarity Through Self-Reflection:

One of the key benefits of counseling is the opportunity for self-reflection. Amid life's chaos, it's often challenging to step back and gain perspective. Counselors provide a nonjudgmental environment where individuals can explore their feelings, beliefs, and behaviors, leading to a deeper understanding of themselves and their situations.

Effective Coping Strategies:

Life's challenges can sometimes leave us feeling stuck or overwhelmed. Counselors work with individuals to identify and develop effective coping strategies. Whether it is managing stress, improving communication skills, or setting healthy boundaries, counseling equips individuals with the tools they need to navigate difficulties and build resilience.

Improved Emotional Well-Being:

Counseling plays a crucial role in enhancing emotional well-being. Through therapeutic interventions, individuals can address and manage issues such as anxiety, depression, grief, and trauma. Working with a counselor can provide the support needed to process emotions and develop healthier ways of coping.

Enhanced Communication Skills:

Relationships are a significant aspect of our lives, and effective communication is key to their success. Counseling helps individuals enhance their communication skills, fostering healthier connections with others. Improved communication can lead to stronger relationships, whether in personal or professional spheres.

Empowerment and Personal Growth:

Counseling is a catalyst for personal growth and empowerment. As individuals gain clarity about their goals, values, and strengths, they are better equipped to make informed decisions and take positive steps toward a more fulfilling life. The therapeutic process encourages self-discovery and fosters a sense of agency over one's life.

Coping with Loneliness on Valentine's Day: A Guide by Obsidian Wellness and Counseling

Valentine's Day is often hailed as a celebration of love and companionship, but for some, it can serve as a poignant reminder of loneliness. Whether you're single, going through a tough time, or physically separated from loved ones, Obsidian Wellness and Counseling is here to offer guidance on coping with loneliness this Valentine's Day.

Understanding Loneliness:

Loneliness is a universal human emotion that can affect anyone, regardless of their relationship status. It's important to acknowledge and validate your feelings without judgment. Loneliness doesn't diminish your worth, and it's okay to experience it, even on a day dedicated to love.

Self-Compassion and Reflection:

Take a moment to practice self-compassion. Treat yourself with kindness and understanding. Reflect on the aspects of your life that bring you joy, fulfillment, and a sense of purpose. Use this time to nurture your relationship with yourself and appreciate your own company.

Connect Virtually:

In our interconnected world, physical distance doesn't have to translate to emotional isolation. Reach out to friends and family through virtual platforms. Schedule a video call, join an online event, or simply send a heartfelt message. Sharing your thoughts and feelings can alleviate the sense of loneliness and strengthen your connections.

Engage in Self-Care:

Use Valentine's Day as an opportunity to indulge in self-care. Whether it's taking a long bath, reading a book, going for a walk, or trying a new hobby, prioritize activities that bring you comfort and joy. Investing time in self-care can enhance your well-being and create positive experiences.

Seek Professional Support:

If loneliness becomes overwhelming or persistent, consider seeking professional support. Obsidian Wellness and Counseling provides a safe and confidential space to explore your feelings and develop coping strategies. Our experienced therapists are here to support you on your journey toward emotional well-being.

Overcoming the Winter Blues: Effective Anxiety and Depression Treatment

As the winter season sets in, many individuals find themselves grappling with the "winter blues," a term used to describe the onset of anxiety and depression during the colder months. The combination of reduced daylight, colder temperatures, and the challenges of the season can take a toll on mental health. In this blog post, we'll explore effective strategies and treatments for overcoming the winter blues, offering hope and support for those navigating anxiety and depression.

Understanding Seasonal Affective Disorder (SAD):

Seasonal Affective Disorder, aptly acronymed as SAD, is a type of depression that occurs at specific times of the year, typically during the fall and winter months when sunlight exposure is limited. The lack of natural light can disrupt the body's internal clock and lead to symptoms such as low energy, changes in sleep patterns, and a persistent feeling of sadness.

Light Therapy:

Light therapy, also known as phototherapy, is a common and effective treatment for SAD. This involves exposure to a bright light that mimics natural sunlight. The light helps regulate melatonin and serotonin levels, alleviating symptoms of depression and improving mood. Consider incorporating daily light therapy sessions into your routine to combat the winter blues.

Regular Exercise:

Exercise has been proven to be a powerful antidote to depression and anxiety. Engaging in regular physical activity boosts endorphin levels, which are neurotransmitters associated with improved mood. Whether it's a brisk walk, a home workout, or a fitness class, finding an exercise routine that suits your preferences can make a significant difference in managing the winter blues.

Counseling and Therapy:

Seeking professional support through counseling or therapy can be instrumental in overcoming anxiety and depression. A trained therapist can help you explore and address the root causes of your winter blues, provide coping strategies, and offer a supportive space for self-reflection. Talking about your feelings and experiences can be a crucial step toward healing.

Mindfulness and Meditation:

Practicing mindfulness and meditation can be effective in managing symptoms of anxiety and depression. These techniques encourage staying present in the moment, reducing the impact of negative thoughts and worries. Incorporating mindfulness into your daily routine, even for just a few minutes, can contribute to a more positive mindset.

Balanced Nutrition:

Nutrition plays a vital role in mental health. Ensure your diet includes a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins. Omega-3 fatty acids, found in fish and flaxseeds, have been linked to improved mood and can be beneficial in combating the winter blues.

Social Connection:

Maintaining social connections, even in the midst of winter, is crucial for mental well-being. Whether through virtual meetups, phone calls, or in-person gatherings when possible, staying connected with friends and loved ones provides emotional support and combats feelings of isolation.

While the winter blues can be challenging, effective treatment options are available to help individuals overcome anxiety and depression. Whether through light therapy, exercise, counseling, mindfulness, nutrition, or social connection, a holistic approach can make a significant impact. If you or someone you know is struggling with the winter blues, know that support is available, and there are ways to bring warmth and light into the colder months. Remember, reaching out for professional help is a sign of strength, and together, we can overcome the winter blues and embrace the brighter days ahead.

People Pleaser Causes and Effects

People-pleasers are some of the nicest people we meet. We can always count on them for a favor. They are ready to help and can never say NO. They keep everyone around them happy and comfortable. They frequently self-sacrifice to maintain others’ relationships smooth.  As great as this sounds, these behaviors can also take a personal toll on people-pleasers.

We humans are social creatures. We want to belong. We want to be loved and valued especially in our close relationships. The desire to please someone is not uncommon, nor is it a cause for concern. But if we are doing something because we fear rejection, there is a strong chance that we have crossed the line of being nice to being a people-pleaser.

Many of us confuse people-pleasing with kindness. We do kind things for a variety of reasons:because we want to help, return a favor or to feel good about ourselves. The biggest indicator of people-pleasing is the difficulty in saying “No” to others. But when we often suppress our own needs, desires and urges to put others needs ahead of our own, it may only feel good temporarily and can cause distress and behavioral issues if not addressed.

Signs that you are a people-pleaser

There is no clinical definition for people-pleasing. It is not a medical diagnosis or a personality trait that can be measured. It is more of an informal label to describe a variety of behaviors. Though most of us make choices on when and how we can help our friends and family, a person with people-pleasing tendencies will have anxiety any time they have to say no. They will agree to help even when they do not want to or are not able to do so.

People Pleaser tendencies can show up in a few different ways:

1. You cannot say NO:

a. You want to be accepted and liked by everyone and you think the best way to do that is by being agreeable. Sometimes, you say yes and then cannot follow through and fake an illness or a commitment to get out of the task 

2. You feel anxious about what others think about you:

You are focused on others' perception of you. When you are not true to yourself, it can give rise to anxiety. You feel that turning people down will make you look selfish or mean. 

3. You never have ‘YOU’ time:

You regularly take on extra work for others. Even if you have free time for yourself, you make yourself available to others if asked to help. You neglect your own needs in order to do things for others.

4. You go to great lengths to avoid conflict

This is different from starting conflict. But you avoid conflict at all costs, and this can mean not standing up for yourself or the things that you believe in and pretend to agree with people. You are anxious about creating unease among other individuals, be it friends or even acquaintances. You go along with people to avoid creating friction.

5. You apologize often

a. You feel you are responsible for other people’s feelings. You take responsibility and make things your concern. You are always telling people you are sorry. 

6. You need constant approval:

The pressure to be liked forces you to be nice, friendly, and cheerful all the time. this might not be what you feel, so this façade can be anxiety-provoking. The validation that you get by this ‘happy’ attitude, though, is short term. 

7. You feel guilty setting boundaries

This stems from the need for approval. You feel like others need you more than you need time for yourself. This can be due to someone shaming you for taking time for self-care.

Reasons for people-pleasing:

In order to recover from these behaviors, it is important to understand some of the reasons that may play a role in this. While people-pleasing is not a personality trait, individuals with low self-esteem and a history of relational trauma are more prone to developing these behaviors as a coping mechanism.

Sometimes people-pleasing behaviors develop in people because of their low awareness and value of their own desires and needs. This low self-esteem and confidence make individuals look for external validation and approval. Their search for a purpose may have led to excessive helping tendencies.

People-pleasing behaviors also develop when individuals feel anxious about fitting in and being accepted. Their agreeability is an attempt to control other people’s perceptions of themselves. They feel that they will not be liked if they do not go above and beyond to make an impression.

Culture and socialization play a big role in the development of people-pleasing behaviors. Putting others needs ahead of one’s own is touted in a lot of cultures. Some may learn that total selflessness is a virtue or that the collective good is more important that the individual’s needs. In some cultures, inequity can reinforce the idea that some people are meant to ‘be cared for’. For example, this may have given rise to women internalizing the idea that their maternal attitude makes then natural caregivers and to always put others needs first.

Traumatic past experiences play an important role in individuals developing people-pleasing behaviors. Research has shown that apart from fleeing, fighting, and freezing we also develop fawning in response to traumatic events. This is an extreme form of people-pleasing that involves getting the approval of those we fear, to survive. We do this to avoid abusive behaviors in others.  

Effects and risks of being a people-pleaser

People-pleasing is not necessarily a bad thing. Being helpful and caring to those around us is important in developing good relationships. These behaviors become an issue when you engage in them at the expense of your emotional health. If you disregard your needs and focus on others’ approval, you risk several emotional and other consequences.

When helping people comes from of a place of obligation, responsibility, and reluctance, it may lead to feelings of anger. This can lead to feeling resentful and frustrated and make you feel like others are taking advantage of you. This can lead to passive aggressive behavior in some individuals.

A continuous effort to keep others happy can be exhausting, mentally. Constantly ignoring your needs in lieu of others’ desires can deplete your mental resources and leave you feeling fatigued.

Ignoring your physical health and overbooking yourself to help others can lead to stress and anxiety. This can in turn lead to a reduced immune system and have negative health consequences.

Having your mental and physical resources stretched thin can make you unhappy and affect your relationships with your loved ones. The short-lived happiness from feeling validated can get replaced with a feeling of being taken for granted. People may fail to notice when you need help, if you are the one who is always offering it to others.

As you focus on others, you may lose sight of your identity and what is important to you. You may lose sight of your personal goals and fail to show up as your authentic self in your interactions with others.

Ways to stop being a people-pleaser:

As a people-pleaser, you have are in the habit of not thinking about yourself when somebody else is in need. It is difficult to retrain the brain to balance your desire to make others happy, while also paying attention to your own. However, there are steps that you can take.

The first step is to give yourself grace and be kind in your efforts to change something that has become a big part of you. You can then start with saying no to small requests or even ask for help. If saying no immediately is difficult, allow yourself time before making a decision. This will help you evaluate the effort and time involved in doing the requested favor. Taking the time can help you remember your goals and priorities. This does not mean that you are giving up on being kind and thoughtful. These are great traits that foster lasting bonds. But do kind deeds on your own terms and because you want to do them to help someone and not because you fear rejection.

Remember that all relationships require give and take. Reciprocity breeds strong connections. It is important to be aware that others should also be able to give back to you in return.  Be willing to ask for help even if its small. Every step you take will increase your confidence in your ability to be yourself.

When to seek help for People Pleasing:

Look inward and think about where these behaviors come from and where they are taking you. Seek help to heal from past wounds. If people-pleasing behaviors are getting in the way of your professional and personal wellbeing, talk to a mental health professional.

We can help you prioritize your needs and establish healthy relationship strategies.

How Anxiety Affects Relationships

As human beings, we crave connections with each other emotionally and physically. If you struggle with anxiety, you are probably familiar with the ways that this condition can negatively affect the quality of your connections. Anxiety can be harmful to your friendships, familial attachments, and intimate relationships when left unchecked. To maintain well-rounded relationships in every aspect of your life, it is essential to develop effective healthy and coping methods for your anxiety.

What does anxiety look like?

            Anxiety is an excessive or persistent worry about various aspects of your life that can last anywhere from a few minutes to a few days. This can be related to academics, finances, careers, family or have unknown causes. Anxiety symptoms will typically leave you feeling nervous, on edge, tired, as if it is hard to concentrate or that there is imminent risk.

How Does Anxiety Affect Relationships?

“My family thinks that I am incompetent”

“My partner could do so much better than me”

“My loved one is going to leave and I will be alone forever”

These negative beliefs and sometimes irrational thought patterns are created by anxiety. The constant thoughts rooted in anxiety begin to affect your emotions and behaviors resulting in overdependence, jealousy, isolation, rejection and a lack of communication. The presence of anxious responses erects barriers to intimacy and deeper connections.

Breaks trust and connections

·      Preoccupation with what could happen instead of what is happening

·      Needing constant reassurance or becoming clingy

Creates procrastination and tension

·      You may find yourself avoiding time with friends and family or holding back from taking big steps with a partner

·      Your partner, friends or family might begin to treat you differently in an attempt to not trigger your anxiety, creating tension

Leads to isolation

·      Feeling frustrated when your partner does not worry in the same way you do

·      Feeling that you are alone in your anxiety or that others view you and your anxiety negatively

What Can I Do?

Live in the moment

• Pause and think about what you know will happen rather than what you don’t know

Develop independent coping strategies

• It is okay to ask loved ones for help, but you do not want to become dependent

Find ways to relive tension

•  Meditation, breathing exercises, physical activity

Fostering your relationships while struggling with anxiety seems challenging but seeking professional help may be the first step to managing your experience. Gaining a better understanding of how your anxiety affects your relationships is important to their growth. Therapy can help to provide independent coping methods that will limit patterns of anxious thoughts and behaviors in your daily life.

 CONSIDER Relational THERAPY IN CHICAGO, IL

Feeling like you are aren’t good enough can significantly impact your mental health. In this case, it may be helpful to seek counseling. That’s why the online therapists at our therapy practice based in Chicago, IL, offer therapy directed at increasing self-confidence and decreasing those negative thoughts feeding the imposter syndrome in Illinois via online therapy. We want to help you connect with yourself and begin healing from the comfort of your own home. Take the steps below to get started.

1.     Fill out a consult form here.

2.     Meet with a therapist to see if online therapy is a good fit.

3.     Start connecting with yourself and experience the healing you deserve!

OTHER SERVICES AT OBSIDIAN COUNSELING AND WELLNESS

When you work with a therapist at our counseling practice in the Chicago, IL area, you will be met with compassion and authenticity. The team at our therapy practice feels honored to help guide folks along their healing process. Specifically, we help people address anxiety, trauma, and work stress. One of our more unique services is yoga therapy, which can also be done using online sessions. We also specialize in supporting LGBTQIA+ folks for a variety of issues. We hope that you take the leap to begin counseling with us. You deserve it.

The Benefits Of Yoga Therapy

What is Yoga Therapy? 

            Yoga is widely known as a great tool for relaxation and decompression. General yoga classes can help to ease daily aches, alleviate pains or life your mood. Yoga therapy takes the physical benefits of yoga and works from a psychological lens to progress toward improved overall wellbeing.

            The International Association of Yoga Therapists defines Yoga Therapy as “the process of empowering individuals to progress toward improved health and well-being through the application of the teaching and practices of yoga.” Essentially, yoga therapy is used to relieve and improve mental and physical conditions by integrating the mind and body. Rather than using yoga as a cure for physical and mental health issues, it effectively treats symptoms of these ailments.

What to Expect During Yoga Therapy

Individual sessions

Unlike the yoga classes at your local gym, yoga therapy typically occurs in a one-on-one setting with a licensed yoga therapist.

Discussion of your concerns & needs

The yoga therapist will conduct an assessment to identify health issues, current limitations and presenting problems to create a treatment plan.

Techniques

1. Poses

   Physical movements to relieve stress

2. Breathing

   Techniques that promote proper breathing and decrease likelihood of anxiety

3. Meditations   

   Focuses the mind on being in the now

4. Guided Imagery

   Reduces tension by envisioning a relaxing scene related to each of the senses

   Relaxation

   Manages the fight or flight response

Yoga skills to take home

Learning to incorporate yoga therapy practices into your daily life will bring sense of empowerment.

Benefits of Yoga therapy:

Mind-body focus

·       Yoga therapy incorporates a whole-person perspective, which works towards identifying and treating the root of your issues

Physical health

·       Yoga therapy meets you at your current physical ability with appropriate exercises and regular movement, which promotes better physical health

Less side effects

·       Yoga therapy has less physical side effects as a complementary treatment option

·       Alternative treatment, when compared to medication

Yoga therapy can be a substitute therapeutic route for those not interested in traditional talk therapy

Is yoga therapy right for me?

Yoga therapy can be used to treat a variety of conditions including, but not limited to:

1.     Stress

2.     Depression

3.     Anxiety

4.     ADHD

5.     PTSD

6.     Eating Disorders

7.     Insomnia

8.     Addiction and Substance Abuse

9.     Post-Partum Depression

How to Get Started with Yoga Therapy

            If you are interested in exploring yoga therapy, look for a yoga therapist with the experience and training to provide positive therapeutic change. Learning to connect with yourself on both a physical and emotional level starts by reaching out for guidance. Embrace the first step of your journey towards healing and growth.

Burnout & Boundaries in the Workplace

Knowing that work has become such large part of our daily lives, it is no surprise that workplace burnout has also become a more prevalent issue. With the introduction of remote and hybrid work schedules, it is increasingly more difficult to separate our personal lives from our professional lives. Setting boundaries at work can be complicated and uncomfortable, but essential for the prevention of burnout.

What is Burnout?

Burnout is best defined as high levels of stress characterized by emotional and physical exhaustion, lack of team support, and unrealistic work expectations. These types of stressors leave employees feeling unaccomplished, performing at lower levels, and dissatisfied with their jobs. Without effective responses, burnout can quickly lead to more serious or complicated mental health issues.

What are Boundaries?

Boundaries are physical or emotional limits that define you in relation to other people and roles you fulfill. Boundaries help to focus our mind and feel a sense of conclusion between the work time and personal time. While you may still think about work while off the clock or your personal life while completing work tasks, boundaries encourage your attention to remain on topic and the release of unrelated responsibilities.  

How to Set Boundaries

Setting boundaries in the workplace is essential as they help to define your role and responsibilities. Holding expectations surrounding communication, duties and all other areas of work leads to higher productivity and job satisfaction. This clarity protects your physical and emotional emergency from becoming over-exerted, which leads to burnout. There are several ways to begin setting boundaries in the workplace:

Identify Priorities

• Determine which tasks or communication are too important to wait

  • Prioritizing allows you to dedicate time and complete tasks efficiently

    • Say No

    • Practice becoming comfortable with saying no

• It is okay to admit that you have already taken on as much as you can handle

·      Use time off

• Time away from work is meant to be just that, time away from work

• Make sure to unplug and reset

·      Silence Notifications

• Eliminate the temptation to cross your own boundaries

• Try turning off work notifications outside of your work hours

·      Schedule & Keep Breaks

• Regular breaks help your mind to recharge

• Incorporate breaks into your everyday work routine and stick to them

·      Separate Spaces

• Create a separate space for work and for relaxation

• Physically separate spaces help your mind to separate too

Keep in mind, boundaries are not built overnight. The already existing blurred lines between your work life and your personal life will take time and continued practice to separate. However, once you achieve this distinction, your relationships with coworkers, supervisors and supervisees will improve greatly. If you find that you struggle to identify or put boundaries into place, a mental health professional may be able to help.

Self Care for now vs. Self Care for later

When it comes to self-care we have so many options. I like to remind my clients to approach their self-care with intention to increase the long-term effects of self-care. Being able to identify which types of self-care are beneficial in different scenarios can help individuals have more autonomy in making choices to improve overall well-being. It can be a useful exercise to divide self-care into two categories: self-care for present me and self-care for future me. This can be a helpful exercise because the reality is some self-care will not be enjoyed in the present but can help you in the future. 

Self-care for present me

Self-care for right now can be beneficial for distracting oneself from unpleasant emotions in the present and can be used as a way to take a step away and recharge. Sometimes I like to refer to this category of self-care as “treat yourself” self-care. At this moment we are choosing to temporarily exit the negative emotion and lean into something that we know will feel good and distract us from the feeling that is occurring. 

This may look like this:

• Watching a comfort show

• Playing a game

• Buying yourself a gift

• Eating a treat

• Saying no to plans

• Using a face mask

• Taking a bath

• Taking a day off

• Taking a nap

These are all valid and useful forms of self-care and will effectively relieve discomfort in the present. However, if we solely rely on our immediate self-care it may not help us tend to the roots of what is bothering us and we may feel stuck and unable to move forward. 

Self-care for future me

Long-term self-care can be difficult to choose sometimes because it does not always offer that sense of instant gratification. However, engaging in long-term self-care can help us to build habits that create sustainable energy that lasts over time. Additionally, long-term self-care can help relieve some of the stressors and challenges that are at the root of our problems. 

This may look like this:

• A consistent eating schedule

• A consistent sleep schedule

• Setting up health appointments

• Drinking enough water 

• Eating foods that provide nutrition

• Practicing mindfulness

• Sitting with difficult emotions

• Connecting with other people

• Meeting with your counselor 

• Consistently moving your body in a sustainable way

• Practicing self-compassion

• Having difficult conversations

• Cleaning oneself or one’s space

Both self-care for the present and self-care for the future is valuable to one’s self-care routine. The two types of self-care work in tandem. Choosing solely to use self-care for your present self may lead to a lower tolerance for daily stressors and negative emotions, and will lead to less relief in the long term. Solely participating in self-care for one’s future self without the recharging moments in the short term may lead to feelings of burnout over time. Looking forward to this upcoming week, how are you going to take care of yourself? Does your plan include both present and future you? If you are leaning towards one or the other, balance it out and add another task from the category that you are missing. Learning how to care for ourselves is a process learned over time, and choosing self-care for our future selves can be a challenge. 

3 Benefits of Therapy Even if You're Not in a Mental Health Crisis

Therapy is stereotypically seen as a last resort to those who are already experiencing a mental health crisis. People often decide to go to therapy once their mental health issues begin to affect their daily life and stop going once they start to feel a little better. Yet, therapy is not just a remedial solution for current mental health concerns, as it can also be a preventative tool. There are many different reasons that you may choose to participate in therapy, and each and every reason is a valid one.

Committing to Therapy is Committing to Wellness

            You may be thinking, “I need look like I have it together” or “People will see me as weak if I ask for help”.

Just as you would seek help for and focus on your physical health, why not spend an hour each week focusing on your mental health? The mental health field if full of misconceptions, including the idea that you need to be severely suffering in order to seek out or benefit from mental health help. This is a direct result of plenty of societal stigma still surrounding therapy today. Going to therapy is nothing to be ashamed of and making the decision to seek out therapy is extremely courageous. Life’s circumstances impact people differently, therefore every person’s mental health needs and treatment are unique to them. We all react to and cope with negative emotions differently, so it is important to recognize when you need a little help or someone to talk to.

Not “Bad” Enough

• “It’s not that bad”

• “I’ve felt worse before”

• “Nothing bad has happened to me”

• “I don’t deserve to feel this way”

• “I’m fine for the most part”

Each of these statements enforce the misconception that powering through mental health concerns is better than seeking support. You may feel reluctant to seek out mental health help because you don’t believe your concerns are severe enough to deserve treatment. You may find yourself comparing your suffering to others or believing that you are not deserving of help despite feeling emotional pain. When it comes to therapy though, there is no such thing as being “bad enough”. Anyone can benefit from therapy, no matter what concerns they may or may not be facing.

3 Ways Therapy Can Help Even When You Aren’t in Crisis

1. To better understand yourself

   1. Gain greater self-awareness

   2. Learn to love and accept yourself

   3. Identify and confront negative thoughts

   4. Determine how to make your happiness a priority

2. Work through areas that are more difficult

   1. Therapy provides support to help grow strength and resilience

   2. Create awareness of your behavior patterns

   3. Develop healthy ways to get your needs met

3. Improve your ability to cope and thrive with adversity

   1. Become better equipped to manage future crises or difficulties

   2. Take steps for preventative care

   3. Therapy can help throughout life’s ups and downs

   4. Try beginning therapy before things are falling apart

The therapeutic space was created so that you can focus completely on yourself without distractions. In therapy you are free to explore your hopes, feelings, goals and dreams without retribution or judgement. By choosing to give your attention to your mental health, you can learn to be more comfortable with being vulnerable and open with yourself and others. Therapy can help you to make many improvements in your life, both big and small.

What is Transpersonal Psychology? And what does transpersonal therapy look like?

Have you ever had a profound experience that…

• left you speechless and were unable to put into words?

• moved you so deeply that it brought you to tears?

• felt a deep sense of oneness or unity?

• questioned who you are and why you’re even here?

You, my friend, have touched the transpersonal world.

So, what is transpersonal psychology?

Transpersonal psychology is the melding of the traditional and spiritual world with modern psychology. Both worlds explore fundamental questions that humans have asked since the beginning of time. One question being, “Who am I?”

The spiritual world answers, “You are a spirit, a soul.”

Modern psychology replies, “You are a self and an ego.”

Transpersonal psychology honors the spiritual world and traditional world and weaves them together. It highlights the potency that we are more than just a mind. We are whole beings that encompass mind, body, and spirit. It honors ancient wisdom and brings it into the here and now.

Transpersonal psychology encompasses our longing to connect with something greater than ourselves, and uses this as fuel to heal, grow, and transform.

Transpersonal psychology in 3 parts:

1.     It studies phenomena beyond the ego.

2.     It is an integrative and whole person psychology.

3.     It explores and fosters human transformation.

1. Beyond Ego

What does it mean to transcend beyond the ego? Transcendence comes from the Latin prefix trans, meaning “beyond,” and the word scandare, meaning “to climb.” When you transcend, you go beyond ordinary limits.

You see, the ego (meaning your sense of self-esteem and self importance) is concerned with being a separate self. The ego has a location: it is within the psychological process of the mind and is ultimately a thought that confuses our true Self with a fixed idea of self. Going beyond ego, transcendence, and self-expansion are words to describe the movement beyond the self, toward the other (meaning away from the idea of a fixed self that is separates us from all things and becoming more one with people, nature, etc.), and beyond space and time.

How does a person go about exploring the self beyond the ego?

Things like shamanism, mysticism, near death experiences, out of body experiences, plant medicine ceremonies, supernatural encounters, yoga, meditation, the birth of a child, and other exceptional human experiences are just some of the many examples.

2. Integrative and Whole Person Psychology

Transpersonal psychology is an integrative, whole person psychology because not only does it deeply explore the individual human, but it also recognizes the intimate relationship us humans have with the world around us. Humans have many layers to their experience. That is why transpersonal therapy aims to address the mind, body, and spirit.

How does transpersonal therapy address the mind, body, and spirit?

It explores the whole person through a plethora of lenses: existentialist, yogic, positive psychology, behavioral psychology, dance and movement therapy, depth psychology, gestalt, sports, holistic, somatic, ecopsychology, integral, contemplative, spiritual, societal, creative expressive arts, dream work, Jungian, and so many more.

3. Human Transformation

A potent aspect of transpersonal psychology is the transformative nature of it. A teacher of mine once said, “Transformative process is a journey in which there is not simply movement from one place or stage to another, but in which the landscape, the destination, and the journeyer shift and change as part of that movement” (Hartelius). Transformation is about the shifting and changing of a person and their worldview, where integration and true healing can happen.

How can we use the challenges of life as catalysts for healing and transforming? Can we zoom out and see the bigger picture to give us context for our suffering? Can we explore different ways to love and support ourselves and those around us?

Putting it all together. What could a transpersonal therapy session look like?

The wonderful thing about transpersonal therapy is that it could look a multitude of ways.

A transpersonal therapy session welcomes and holds the beauty of the present moment and everything that it encompasses. It recognizes your subjective experience; all the thoughts, beliefs, emotions, wisdom, and embodiment that you feel and know deep down. It can help you understand that you are more than just your mind. You are the one that experiences, the one that watches, the one that knows and is connected to something greater. Transpersonal therapy sessions give you the opportunity to explore the depths of your life (in both traditional and nontraditional ways) to help you heal and transform.

Here are some tools a transpersonal therapist may use:

• Mindfulness practices

• Meditation

• Guided visualization

• Dream work

• Art

• Music

• Journaling

• Somatic (body-based) focus

• Yoga

• Religious and spiritual exploration

Contact us to find out if a transpersonal therapy session could be a good fit for you.

Exploring the Advantages of Teletherapy Over Traditional Therapy

 

The Evolution of Teletherapy  

In today's fast-paced world, where technology has become an integral part of our daily lives, it is no surprise that the field of therapy has also evolved. Teletherapy, also known as online therapy or telehealth, has gained significant popularity in recent years. With its numerous advantages, teletherapy offers a convenient and accessible alternative to traditional in-person therapy. In this blog, we will explore the advantages of teletherapy over traditional therapy and what you can expect from this innovative approach provided by Obsidian Counseling. 

6 Benefits of Teletherapy That Should be Considered When Searching for Mental Health Services: 

1) Accessibility and Convenience 

One of the most significant advantages of teletherapy is its accessibility. Traditional therapy often requires individuals to travel to a therapist's office, which can be challenging for people with disabilities, those who live in remote areas and people with busy schedules. Teletherapy breaks down these barriers by allowing clients to receive therapy from the comfort of their own homes, eliminating the need for transportation and reducing travel time. Teletherapy also offers convenience in terms of scheduling. At Obsidian Counseling and Wellness, our coordinator will work closely with you to ensure that your scheduling requirements are met for your convenience. 

2) Privacy and Anonymity 

Privacy and anonymity are crucial factors for many people seeking therapy. Teletherapy provides a level of privacy that traditional therapy may not always guarantee. With teletherapy, clients can participate in therapy sessions from a location of their choosing, ensuring a confidential and safe environment. This can be particularly beneficial for individuals who live in small communities or who may be concerned about running into someone they know while entering or leaving a therapist's office. Teletherapy also allows for increased anonymity. Some individuals may feel more comfortable sharing their thoughts and emotions when they are not physically present with a therapist. The virtual setting can help to reduce feelings of self-consciousness or fear of judgment, enabling clients to express themselves more openly. 

3) Greater Accessibility to Specialists 

In certain areas, it may be challenging to find therapists who specialize in specific fields or have expertise in certain mental health issues. Teletherapy overcomes this limitation by providing access to a wider pool of therapists and specialists.  

4) Reduced Stigma 

Unfortunately, mental health stigma persists in some communities. Traditional therapy can sometimes carry a perceived stigma, making individuals hesitant to seek the help they need. Teletherapy offers a more discreet option, allowing clients to receive therapy without revealing their actions to others. By removing the physical presence and associated assumptions, teletherapy can help to reduce the stigma associated with seeking mental health support. 

5) Enhanced Comfort and Familiarity 

For some individuals, traditional therapy settings may evoke feelings of discomfort or intimidation. Teletherapy allows clients to engage in therapy within a familiar environment, such as their own home, promoting a sense of comfort and relaxation. This comfortable setting can contribute to a more productive and effective therapeutic experience. 

6) Incorporation of Technology 

Teletherapy takes advantage of modern technology to enhance the therapeutic process. Through secure videoconferencing platforms, therapists can use various digital tools, such as visual aids, virtual whiteboards, and online resources, to support their clients. Additionally, Obsidian Counseling’s teletherapy platform offers secure messaging, enabling clients to communicate with their therapists between sessions for additional support and guidance. 

Teletherapy at Obsidian Counseling & Wellness 

Teletherapy provided by Obsidian Counseling presents a range of advantages over traditional therapy, making mental health support more accessible, convenient, and flexible for individuals seeking help. With its ability to break down geographical barriers, increase privacy and anonymity, and offer a wider pool of specialized therapists, teletherapy is revolutionizing the way we approach mental health care. As technology continues to advance, teletherapy is likely to become an even more prominent component of the mental health landscape. At Obsidian Counseling and Wellness, our experienced therapists provide high-quality teletherapy services, ensuring that individuals can receive the support they need, when they need it, in a manner that suits their unique circumstances. Embrace the advantages of teletherapy and take a step towards improving your mental well-being today. 

The Effects of Community Violence on Child Development

Community violence is a serious problem that can have a lasting impact on children and families. Studies have shown that exposure to violence can lead to physical and emotional problems in children. It can also lead to issues in school and relationships. Community violence is a major public health concern. It is important to understand the effects of community violence on children so that we can develop interventions to help them. We can all take action to improve the lives of those who have survived violence. There are many factors that contribute to violence, ranging from individual, relationship, community, and societal.  Solutions must address these factors.  This blog will discuss the effects of community violence on child development and what can be done to help children who are exposed to violence. 

What is community violence? 

 Community violence refers to acts of violence that occur within a specific community or neighborhood, affecting its residents and often causing a sense of fear, insecurity, and disruption. It involves the intentional use of physical force or power against individuals or groups, resulting in harm, injury, or death. This can include violence between groups, such as riots or attacks by gangs. It can also include violence against innocent bystanders, such as drive-by or mass shootings. In addition to physical acts, community violence can show up in the form of bullying or harassment. This type of emotional abuse can be face-to-face or through social media platforms. Community violence can have a lasting impact on a community, as it can cause fear and mistrust among its residents.

How does community violence affect children? 

Research has shown that children who are exposed to community violence, either directly or indirectly, can suffer from a range of emotional and behavioral problems. Some of the most common problems include anxiety, depression, aggression, and post-traumatic stress disorder (PTSD). In addition, children who witness community violence are more likely to engage in violent behavior themselves.  

There are several reasons why community violence can have such a negative effect on children. One reason is that children are still developing their sense of self and their place in the world. When they see violence, it can disrupt their view of safety and security. Often, children are not given the proper support to deal with the trauma of seeing violence. As a result, they may internalize their feelings and become withdrawn or depressed. Additionally, high parenting stress (that is, parents who also witness community violence) is associated with an increased risk of child abuse, dysfunctional parent–child interactions, externalizing behaviors, and dysfunctional attachment styles which perpetuates the impact of trauma on the child. If your child has been exposed to community violence, it is important to seek out support services from trained professionals. 

The effects of community violence on child development:

Community violence can have a profound impact on children, even if they are not directly involved. Children who witness violence or who live in communities where violence is prevalent can experience a range of deleterious effects, including physical, emotional, and behavioral problems. The good news is that there are things that can be done to help mitigate the effects of community violence on children. Early intervention and support from adults can make a big difference in a child's ability to cope with and overcome the trauma of violence. 

How can we protect children from the effects of community violence? 

There are several ways to protect children from the harmful effects of community violence. parents and caregivers can provide support and stability for children, while also teaching them how to cope with difficult emotions. It is also important to create a safe and nurturing environment at home, where children can feel comfortable and loved. Additionally, community violence prevention programs can help to reduce the overall incidence of violence in a community. 

By taking these steps, we can help to mitigate the negative effects of community violence on children and allow them to thrive. For more help or to seek out services, contact Obsidian Counseling & Wellness Services on 224.255.4411 or by clicking HERE. 

Parenting When You're Feeling Anxious: 4 Tips for Success

Parenting When You’re Feeling Anxious

Effective Parenting Strategies while Experiencing Anxiety and Depression

Anxiety and depression are common mental health disorders that can have a major impact on your life. If you are a parent who is struggling with anxiety or depression, you may feel like you are not able to properly care for your children. You may be worried about what will happen to your children if you are not able to cope with your mental health disorder. It is important, however, to remember that you are not alone. There are many resources available to help you cope with your anxiety or depression and to be the best parent you can be. We have developed 4 important and effective tips to help guide you during challenging times. 

 Here are 4 parenting tips for when you are feeling anxious or depressed

1. Practice Self Care 

Parents oftentimes forget to do simple things to take care of their bodies and mind. As a parent struggling with your own mental health challenges, it is even more crucial to do things that help you feel good. This includes eating healthy, exercising, and getting the right amount of sleep. Additionally, try things like meditation, yoga, and practicing gratitude. Although none of these are a cure, they do have a powerful impact on how you feel. 

2. Be Mindful of Your Words  

It is important to be mindful of the words you use when talking to yourself and when parenting your child. As a depressed or anxious parent, you may find yourself engaging in negative self-talk. This type of language can worsen anxiety and depression. Try to replace negative inner dialog with positive affirmations and self-care. This can help manage thoughts and feelings of hopelessness, guilt, and worthlessness that can come with parenting when you are feeling out of sorts. Similarly, using language that is too critical or harsh can lead to your child feeling judged or scared. Instead, practice using positive and encouraging language that helps your child focus on their strengths and abilities. Words such as “I can see how hard you're trying” and “I am proud of you for not giving up” can help kids with anxious parents feel supported, loved, and encouraged.   

3. Find a Support System  

A good support system is crucial for navigating parenting when you are feeling anxious or depressed. Reach out to trusted family members, close friends, or healthcare professionals who can provide a listening ear and comfort when needed. Creating a support system can help you take back some of the control you might be feeling about your mental health disorder. Finding support will also provide you with people you can turn to during tough times. You may also find that talking to others is a wonderful way to gain insight into how to better handle your anxious or depressed thoughts and emotions. If you have a partner it is important to remember that a supportive partner can be a major source of comfort as well. Lean on your partner and other members of your support system during challenging times. Talking it out and knowing that you are not alone can make all the difference.  

4. Seek Professional Help if Necessary 

 Your doctor or mental health professional can help you create a plan of action if you feel like your anxiety is becoming unmanageable. Having professional guidance can help you learn effective coping mechanisms for your anxiety and teach you how to manage your mental health disorder in a healthy way. In addition to private therapy, there are many other professional resources available to help parents with anxiety. Some include group therapy sessions and support groups, where you can connect with other parents who are dealing with similar issues. Having access to resources like these can be an invaluable source of support, comfort, and advice. It is important to remember that there are many options available for dealing with anxiety and depression, and seeking professional help, if necessary, can be a great first step in managing your mental health disorder and being the best parent, you can be. 

Receiving the best mental health services from Obsidian Counseling & Wellness

Anxiety and depression can be difficult emotions to deal with, but it is possible to effectively parent despite feeling this way. However, it can be difficult to do so. If you are feeling like your depression and anxiety are getting in the way of parenting or have reached a level that you cannot manage on your own, please contact Obsidian Counseling & Wellness. Our team will help you develop a plan to manage your mental health issues and give you the tools you need to be the best parent you can be. 

Guide To Yoga Therapy: Realign Your Mind, Body, and Spirit

Guide to Yoga Therapy: Realign Your Mind, Body, and Spirit

Therapy is an extremely important aspect of your mental health

Therapy is an effective tool for managing and improving your overall mental health. You may think of therapy as working one-on-one with a therapist, or in some type of group setting with other people who share similar worries or problems. These are extremely useful therapeutic methods and can help you achieve your mental health goals. There are other therapeutic interventions proven to be effective as well. Everyone is familiar with Yoga as a physical activity and relaxation method, but it comes as a surprise to many others that Yoga therapy is beneficial in the treatment of many physical and psychological challenges.  

Yoga Therapy is an effective therapeutic modality for many people

Like any other treatment modality, it is crucial to understand just what Yoga therapy is, how it works, and when can it be the right choice for you. First off, let us look at some of the issues that yoga therapy can help with. Harvard Health Publishing reports that Yoga therapy can benefit people with depression, anxiety, and Post Traumatic Stress Disorder (PTSD)*. With a significant amount of people across the globe who suffer from these disorders, it is an important thing to have an additional tool such as yoga therapy for treatment. While yoga therapy may not fully address all your needs, it is something that can be coupled with other types of therapies or medication. Cognitive Behavioral Therapy is the most common intervention used to treat anxiety, but research has shown that Yoga therapy offers a promising alternative and/or complimentary treatment method.  

The focus of yoga therapy is learning how to focus on yourself

Yoga therapy focuses on understanding yourself. It takes the tools of yoga practice such as movement of the body (asana), breath work (pranayama), meditation, and counseling expertise and tailors them to you. Yoga therapy is a whole person perspective where you consider your mind, body, and spirit at once. For example, with the assistance of yoga therapy, instead of just focusing on the sensation of physical pain, you can start to be curious and see if there is a reason you are constantly getting migraines. 

Yoga Therapists are more than just yoga instructors

Yoga therapists take traditional yoga poses and modify them to meet the mental health needs of those using them. Specific poses and breathing exercises are given to maximize relaxation and stress relief. Remember that yoga therapists are required to train for hundreds of hours before becoming certified. While yoga instructors are great at what they do, yoga therapists have expertise in utilizing yoga techniques specifically for mental health purposes.  

Yoga is about balance, not just physical balance, but emotional and psychological as well. One goal of yoga therapy is to empower you to regain that psychological balance that has been knocked off course or missing. There is a strong two-way partnership between therapist and patient in yoga therapy. It is ideal for patients who are invested in taking an active role in their treatment. 

There are several important benefits of yoga therapy. The more people learn about it, the more it will be utilized in treatment. Here are a few of the most notable benefits: 

• Learning relaxation techniques and calming methods 

• Being educated on how to adapt to changing or demanding situations 

• Understanding how to keep your focus and balance 

How Yoga Therapy can become an important part of your life

Yoga therapy can improve your mental health as discussed in this article. There is still a lot of research being conducted on just how effective yoga therapy is, but most signs point to it having some comparable results as anti-depressants and anti-anxiety medications. Many people want to avoid medication as much as possible, and yoga therapy is a good way to see if that is possible. The highly skilled team at Obsidian Counseling and Wellness can help you figure out if Yoga therapy is right for you, and to help you get started with a customized program that meets your needs. Contact Obsidian at https://www.obsidiancounseling.com/contact or 224.255.4411. 

* https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health