Our society values quick thinking. We value the person who can “think on their feet” and respond quickly to people and situations. This ability is valued so highly in our society that we are likely to feel pressured and respond quickly even when it is not in our best interest to do so. There are times when it would be better to stop, think things over, and take all the time we need to arrive at the right conclusion. Indeed, we may be so afraid of how we look to others – afraid of looking ineffective and “slow-witted” — that we respond quickly even though we may be making the wrong decision. There are times when it would be better to say, “I need some time to think about that,” and then take all the time you need.
Manipulative people take advantage of the social expectation to think quickly. They create situations where people feel forced to make bad decisions. Later, when you tell them that you regret your decision, they can say, “But you agreed to it!” as if you were the only participant and their involvement in the situation did not matter. They thereby attempt to relieve themselves of their own responsibility for the situation.
The next time you feel pressured to make a fast decision, please take the time to stop and think. Please allow yourself all the time you need to think things over and make the right decision.
Embracing Mental Wellness in the New Year
A Journey Towards a Healthier Mind
As we bid farewell to the old and welcome the new, the dawn of a fresh year often brings with it a wave of hope and optimism. Many of us set resolutions aimed at improving our physical health, career, or personal relationships. However, one aspect that deserves equal attention, if not more, is our mental health. In the pursuit of holistic well-being, let’s explore the significance of mental health in the context of the new year.
Reflection on the Past
Before embarking on a journey toward better mental health, it’s essential to reflect on the past. Consider the challenges and triumphs of the previous year, acknowledging the emotions that accompanied them. Reflecting on the past allows us to identify patterns, gain insights, and lay the groundwork for positive change. Be kind to yourself for those times you may have wanted to do things differently or “better”. What would you have done differently in those instances? We are always learning from ourselves, and with each new day are allowed to make the changes we feel are necessary, while keeping in mind that we will make mistakes and that is okay. Also, acknowledge those accomplishments you made in the past year.
Setting Realistic Goals
While setting goals is a common practice for the new year, it’s crucial to prioritize realistic and achievable objectives when it comes to mental health. Rather than focusing solely on external achievements, consider incorporating self-care practices, mindfulness, and stress-management techniques into your daily routine. Setting small, attainable goals can contribute significantly to mental well-being.
Prioritizing Self-Care
In the hustle and bustle of everyday life, self-care often takes a backseat. However, the new year presents an opportunity to prioritize self-care and make it an integral part of our routines. Whether it’s carving out time for hobbies, meditation, exercise, or simply taking moments of solitude, investing in self-care is a powerful way to nurture mental health.
Building Support Systems
No journey towards improved mental health is complete without the support of others. Strengthening your support system can involve reaching out to friends, family, or mental health professionals. Cultivating open and honest communication about your feelings and experiences fosters a sense of connection and understanding.
Embracing Mindfulness
Mindfulness, the practice of being fully present in the moment without judgment, has been shown to have profound effects on mental well-being. Consider incorporating mindfulness exercises, such as meditation or deep breathing, into your daily routine. These practices can help manage stress and anxiety, and promote a sense of inner peace.
Breaking the Stigma
In the pursuit of mental wellness, it’s crucial to challenge and break the stigma surrounding mental health issues. Open conversations about mental well-being create a supportive environment and encourage others to seek help when needed. Let the new year be a time to foster empathy, understanding, and acceptance.
Conclusion
As we step into the new year, let’s prioritize our mental health alongside other aspects of our lives. Embracing a holistic approach to well-being, incorporating self-care practices, building a strong support system, and breaking the stigma surrounding mental health can pave the way for a healthier, more fulfilling life. We cannot change those around us but can change OUR attitudes and mindsets. May this year be a journey towards a balanced mind, fostering resilience, and embracing the beauty of our mental well-being.
Nurturing the Soul
The Transformative Power of
Self-Care on Mental Health
In our fast-paced, modern world, where the demands of daily life can feel overwhelming, taking the time for self-care is more crucial than ever. The concept of self-care extends beyond simple indulgences; it is a fundamental practice that contributes significantly to our mental health and overall well-being. In this blog post, we will explore the profound effects of self-care on mental health and why prioritizing oneself is not just a luxury but a necessity.
Self-care involves intentional actions and practices that promote physical, emotional, and mental well-being. It is a holistic approach to maintaining balance in our lives and nurturing a positive relationship with ourselves. This can encompass a wide range of activities, from basic hygiene and adequate sleep to engaging in activities that bring joy, relaxation, and fulfillment.
The Mental Health Connection
Stress Reduction: Engaging in self-care activities helps to alleviate stress, a common precursor to mental health challenges. Whether it’s taking a leisurely walk, practicing mindfulness through meditation, or enjoying a hobby, these activities trigger the relaxation response, reducing the impact of stress on our minds and bodies
Improved Emotional Regulation: Regular self-care fosters emotional resilience. When we take the time to understand and address our emotions, we can respond more effectively to life’s challenges. This emotional intelligence is a key factor in maintaining good mental health and building positive relationships with others.
Enhanced Self-Esteem: Investing in self-care sends a powerful message to ourselves — that we are worthy of love and attention. This positive affirmation contributes to improved self-esteem and a healthier self-image. When we prioritize our well-being, we are more likely to approach life with confidence and a sense of purpose.
Prevention of Burnout: Neglecting self-care can lead to burnout, a state of physical and emotional exhaustion. By incorporating regular self-care practices into our routines, we can prevent burnout and maintain a sustainable level of energy and motivation.
Practical Self-Care Tips
Establishing a Routine: Create a daily routine that includes dedicated time for self-care activities. This can be as simple as setting aside a few minutes each morning for deep breathing exercises or creating a bedtime ritual to unwind and relax.
Setting Boundaries: Learn to say no when necessary and establish boundaries to protect your time and energy. Recognize that it’s okay to prioritize your needs and well-being.
Mindful Practices: Incorporate mindfulness into your daily life. This could include meditation, yoga, or simply taking moments throughout the day to breathe deeply and be present in the current moment.
Physical Activity: Regular exercise is not only beneficial for physical health but also plays a significant role in mental well-being. Find an activity you enjoy, whether it’s walking, dancing, or practicing a sport, and make it a regular part of your routine.
In a world that often glorifies busyness, it’s essential to remember that self-care is not selfish; it’s a vital investment in our mental health. By prioritizing self-care, we can build resilience, cultivate a positive mindset, and navigate life’s challenges with grace. As we nurture our bodies and minds, we pave the way for a happier, healthier, and more fulfilling life. Remember, self-care is not a luxury; it’s a necessity on the journey to holistic well-being.
Cognitive behavioral therapy (CBT) is a directive therapy, which means the therapist leads the process, teaching patients how to develop effective ways of coping with a range of problems, including depression, anxiety, and panic disorders. “Cognitive behavioral therapy is based on the idea that the person is having difficulties because of faulty thinking and behaviors,” says Burton Hutto, a psychiatrist and director of the Crisis Stabilization Inpatient Unit at the University of North Carolina, Chapel Hill, School of Medicine.
These “cognitive errors” or distorted thinking often manifest in self-criticism or guilt. “You may catastrophize situations, tending to imagine the worst or overestimate the likelihood of something bad happening,” says Lynn Bufka, associate executive director for practice research and policy at the American Psychological Association (APA). “For example, you might think, ‘It’s all my fault,’ or ‘I never do anything right.’”
How CBT works
CBT, Hutto says, helps you identify and change those negative thought patterns and behaviors that are wreaking havoc on your well-being. “You try to get a more realistic view of what’s going on,” Bufka says. “Someone who is really anxious about the coronavirus might be convinced that they’re going to get it and are going to die. That’s a possibility, but it’s not necessarily true.” CBT also helps you recognize and accept events that are beyond your control.
The therapy is structured and focused: You set a plan with the therapist at the beginning of the session. “Because there’s an agenda on what you’re going to accomplish, it’s a shorter-term therapy that typically doesn’t last much more than six months,” Hutto says. Patients learn coping techniques during sessions, such as learning practical, more productive ways to respond to distressing or anxiety-provoking situations or feelings (deep breathing exercises, for example). “There’s also homework,” Hutto says. “For example, keeping track of thoughts, feelings, and situations, then discussing them in the following therapy session.”
”Tapping”, an alternative approach to managing anxiety,
stress, mood & more. Jason Markel Associate Marriage & Family Therapist Authentic Counseling Associates
What is the Emotional Freedom Technique (Tapping)?
EFT or Tapping is an alternative treatment for emotional
and/or physical distress.
Tapping is a brief intervention combining elements of
exposure therapy, cognitive therapy, and somatic
stimulation of acupressure points on the head, face and
body.
Tapping purports to access Meridian lines (energy lines)
to soothe and regulate physical and emotional distress.
How does Tapping work?
Tapping is done in a circuit. It is generally repeated
at least three times and when guided, scaling of
symptoms are monitored.
The subject will “tap” on various points along the
head, face, and upper body while combining
acknowledgment of emotion and a positive
affirmation with deep breathing.
Brief History of EFT
1962 – Dr. George Goodheart, DC began studying Acupuncture
and developed a technique he called “Applied Kinesiology”.
1970’s – Dr. John Diamond, an Australian Psychiatrist built upon this by developing “Behavioral Kinesiology” adding affirmations to treat emotional problems.
1980’s – Dr. Roger Callahan, an American Psychologist studied the
The meridian system of Acupuncture furthered this approach
calling it Thought Field Therapy.
1990’s – Gary Craig, an enthusiastic student of Dr. Callahan began
marketing his own version, calling it EFT, to the general public
EFT Uses & Controversy
EFT is used by medical, psychological, and alternative health
practitioners to treat a variety of issues such as Anxiety, Phobias,
Depression and PTSD.
Proponents of EFT claim that EFT is widely studied and evidence-based.
Opponents of EFT claim it is pseudoscience and essentially
“quackery”.
During the course of preparing this presentation, it appeared that
some of the research that is often presented as evidence in favor of
EFT had repeating authors’ names and potential conflicts of interest.
My (Limited) Clinical Experience
I have seen EFT used with clients who have severe PTSD from the
2018 Camp Fire in Paradise, CA with successful outcomes.
Every time I have used EFT with a client it has produced results with
at least mild improvement.
As someone who practices “energy work”, I can’t claim to be
completely impartial, but whatever the reasoning for positive
outcomes – I find EFT to be a beneficial tool.
There came a time when the risk to remain tight in the bud was more painful than the risk it took to blossom.
~ Anais Nin
To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly.
~ Henri Bergson
Not everything that is faced can be changed, but nothing can be changed until it is faced.
~ James A. Baldwin
All changes, even the most longed for, have their melancholy; for what we leave behind us is a part of ourselves; we must die to one life before we can enter another.
~ Anatole France
A person needs at intervals to separate from family and companions and go to new places. One must go without familiars in order to be open to influences, to change.
~ Katharine Butler Hathaway
You cannot step twice into the same river, for other waters are continually flowing in.
~ Heraclitus
The important thing is this: To be able at any moment to sacrifice what we are for what we could become.
~ Charles DuBois
We do not grow absolutely, chronologically. We grow sometimes in one dimension, and not in another; unevenly. We grow partially. We are relative. We are mature in one realm, childish in another. The past, present, and future mingle and pull us backward, forward, or fix us in the present. We are made up of layers, cells, constellations.
~ Anais Nin
You must be the change you wish to see in the world.
~ Mohandas Gandhi brainyquote.com
Change is a continuous process of widening our perspectives and allowing more possibilities into our lives. Yes, it’s inevitable and everything is constantly changing, but we can choose to ride this wave with wonder and abundance or with fear and grasping. The choices we make determine how much joy and pain we feel in the process.
Why embracing change is the key to a good life – BBC Culture
What Makes Change Difficult? | Psychology Today
Diet is so important in the all-around functioning and health of our bodies. They are linking diet with more and more ailments and find that changing our eating habits to eat cleaner and eating the recommended portion sizes can change our health around and aid in combating various diseases and problems.
by Dr. Chris Mathe
Making small changes in what we eat can make a big difference in our physical, mental, and emotional health.
Diet
Food basics
Where to start?
Tracking and goals
Staying motivated
Diet – Food Basics
We truly are what we eat. Health is what we are after.
Connecting with safe others – friends, family, and support groups – is vital to our physical, mental, and emotional health.
Connection
Huge benefits to social connection
Where to start?
Long term view
Getting help
Connection – Huge benefits
Improved quality of life: Social connection is a greater determinant of health than obesity, smoking, and high blood pressure.
Boost mental health: Increases in social connection increase sense of belonging, purpose, happiness, self-worth, and confidence. insufficient social support increases mental health disorders like anxiety and depression.
Longer Life: Individuals with stronger social relationships had a 50% increased likelihood of survival.
Decrease risk of suicide: Relationships can play a crucial role in protecting a person against suicidal thoughts and behaviors.
Connection – Where to start?
Start by looking inward: What interests, hobbies, and personalities do you like? Become active in your community; volunteer; join a club or social organization.
If you meet a potential friend: Create opportunities to spend time together. Relationships require time and effort. Forming strong, healthy relationships with others means opening up, actively listening, and being open to sharing what you’re going through.
Connection – Long-term view
Much as we may dislike it, relationships come and go
Life circumstances and personality needs change
An engaged life means constantly forming potential friendships
Seeking ways to improve self and becoming a good listener could be helpful
Connection – Getting help
Some people, for a variety of reasons, have trouble forming and keeping relationships
Often experiences in our pasts make us afraid of connection – potential loss, hurt, or betrayal
Being an introvert does not mean disliking connection
Often a therapist, men’s or women’s group, or a spiritual group can be helpful
Connection – Summary
Social connections are as important as any of the Big 5 for our physical, mental, and emotional health
Start with the types of people and the activities that draw you and keep at it
Authentic Counseling Associates of Sacramento, Ca also known as Sacramento Counseling offers therapeutic and assessment services to all ages in individual, group, couples, and family formats. We treat a diverse community population including those commonly not served and all diagnostic categories. We passionately pursue this vision by growing a practice of dedicated and talented professionals. We offer private and group counseling. We are also home to therapy training for new therapists. We serve the Sacramento region. Our office is located in Gold River, California.