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Coping With Loneliness and Family Strain During the Holidays

joslyncurleyspeaks@gmail.com (Joslyn Curley) — Sat, 06 Dec 2025 14:22:51 GMT

Why the Holidays Can Feel Heavy

The holidays are often shown as joyful, but many people experience something different. Loneliness can feel stronger as routines shift or when it seems like others have more support. Family gatherings may also bring tension or emotional triggers that make the season difficult.

Pressure to appear cheerful can add to the stress. These feelings are common and reflect the real emotional challenges many face during this time of year.

Understanding Holiday Loneliness

Holiday loneliness can come from a variety of experiences. You may be far from loved ones, adjusting to a recent loss, or navigating changes in relationships. Social comparisons can also make loneliness feel more intense, especially when everyone else seems connected or supported.

Loneliness can show up as sadness, irritability, loss of motivation, or difficulty finding joy in usual routines. Recognizing these signs is the first step toward caring for your emotional health.

Common Sources of Family Strain

Unresolved tension or conflict
Differences in values, expectations, or communication styles
Pressure to participate in traditions that no longer feel supportive
Emotional triggers linked to past experiences
Feeling responsible for keeping the peace

Family strain can make gatherings feel draining rather than comforting. Understanding your limits and needs can help you move through these moments with more clarity and stability.

How Counseling Can Support You During the Season

Counseling offers a space to sort through emotions, gain perspective, and learn communication skills that reduce stress in family interactions. A therapist can help you prepare for gatherings, set healthy boundaries, and manage loneliness in ways that feel safe and supportive.

Holiday counseling support in Houston at Dione Counseling & Associates can guide you in creating realistic expectations, improving communication, and learning coping tools that make the holidays more manageable. Therapy can also help you build a stronger sense of connection to yourself and others.

Practical Ways to Care for Yourself

Reach Out to Someone You Trust - Connecting with even one supportive person can reduce feelings of isolation. A short conversation, text exchange, or shared activity can bring grounding and comfort.
Protect Your Emotional Space - If certain environments or gatherings increase your stress, limit your time there. Give yourself permission to choose what feels manageable rather than what feels expected.
Create Traditions That Fit Your Life - You do not have to follow routines that no longer support your wellbeing. New traditions can bring meaning, calm, or joy that aligns with where you are now.
Use Grounding and Relaxation Tools - Simple practices like deep breathing, stepping outside for fresh air, or pausing to recenter yourself can help calm overwhelming emotions during the holiday rush.
Step Away When You Need a Break - It is okay to remove yourself from conversations or environments that feel tense or draining. A brief pause can help you return with more clarity and steadiness.

Moving Through the Season with Support

You do not have to move through holiday stress or loneliness on your own. Support is available, and the right tools can help you feel steadier during difficult moments. Counseling can guide you toward healthier communication, stronger emotional awareness, and a calmer experience throughout the season. Contact our office today.

Prioritizing Mental Health During the Holidays

Tue, 18 Nov 2025 09:50:56 GMT

Why the Holidays Can Feel Overwhelming

The holiday season is often described as joyful and full of togetherness, yet for many people, it can bring stress, pressure, and emotional exhaustion. Between family expectations, financial strain, and social obligations, it’s easy to feel overwhelmed or disconnected.

Even people who usually manage stress well can find the pace of the season draining. Emotional triggers from grief, loss, or strained relationships can also resurface, making this time of year more difficult than it appears from the outside.

Common Sources of Holiday Stress

Unrealistic expectations about family or traditions
Financial pressure from gift-giving and travel
Lack of rest or time for self-care
Grief and memories of loved ones who have passed
Anxiety about social gatherings or conflict

Acknowledging these challenges is not negative it’s honest. Recognizing how stress shows up allows you to respond instead of react.

How Counseling Can Help During the Holidays

Therapy provides a safe space to process emotions and develop strategies to manage stress more effectively. A counselor can help you set healthy boundaries, navigate difficult family dynamics, and find ways to make the season more meaningful instead of overwhelming.

Holiday stress counseling in Houston at Dione Counseling & Associates focuses on helping clients manage expectations, reduce anxiety, and prioritize mental health during busy or emotional times of year. Even a few sessions can help you feel more grounded and in control.

Tips to Support Your Mental Health This Season

Set realistic goals for what you can and cannot do
Take breaks from social events when needed
Keep healthy routines for sleep, meals, and movement
Practice gratitude and mindfulness
Reach out for professional help if emotions feel heavy

Simple steps can protect your mental wellbeing and help you enjoy the season in a more balanced way.

Moving Into the New Year with Intention

The holiday season offers a natural pause. It gives you room to reflect on the past year, acknowledge what has felt heavy, and identify what deserves more space in your life. Taking time to care for your mental health during this period can make a meaningful difference in how you step into the year ahead.

A grounded start begins with clarity, support, and honest conversations about what you need. If you want a more peaceful, balanced beginning to the new year, consider speaking with a counselor who can help you create that foundation.

Now is a good time to reach out, schedule a session, and give yourself the support you deserve. Dione Counseling & Associates is here to help you begin the new year with intention, confidence, and emotional stability.

Understanding Anxiety and Its Impact

Wed, 22 Oct 2025 11:46:53 GMT

Anxiety is more than occasional nervousness or stress. It can become a daily struggle that affects concentration, relationships, and overall well-being. For many, symptoms appear as racing thoughts, tension, restlessness, or constant worry. When left untreated, anxiety can interfere with sleep, work performance, and physical health.

At Dione Counseling & Associates, we provide anxiety counseling in Houston designed to help clients identify what triggers their stress and create practical coping strategies. Our goal is to help clients regain calm, balance, and a sense of control in their daily lives.

Signs You May Be Experiencing Anxiety

Persistent worry or fear that feels difficult to manage
Restlessness or feeling on edge most of the day
Difficulty sleeping or relaxing even in quiet environments
Rapid heartbeat, sweating, or tightness in the chest
Avoiding people, places, or situations that cause tension

These symptoms can build gradually, making it easy to overlook how much anxiety affects your life. Acknowledging it is the first step toward healing.

How Counseling Helps You Manage Anxiety

Our licensed counselors use Cognitive Behavioral Therapy (CBT) and other evidence-based techniques to address anxiety at its source. CBT helps clients recognize unhelpful thought patterns and replace them with realistic, balanced perspectives.

Therapy sessions also focus on mindfulness, breathing techniques, and emotional awareness to build lifelong coping tools. Whether your anxiety comes from work stress, life transitions, or past experiences, professional counseling offers clear, effective ways to handle it.

When to Seek Professional Support

If anxiety has started to interfere with your relationships, work, or ability to focus, it may be time to seek help. Many clients report feeling relief even after their first few sessions once they have a safe space to talk and practical steps to manage stress.

Our team at Dione Counseling & Associates provides in-person and telehealth sessions across Texas, Louisiana, and Florida, making support accessible wherever you are.

Take the Next Step Toward Peace of Mind

Anxiety doesn’t define you, and it can be treated. Start your path toward balance and calm with help from a trusted therapist.

Contact Dione Counseling & Associates, PLLC →

Walk and Talk Therapy: Nature’s Healing Power

Wed, 27 Sep 2023 08:43:37 GMT

For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical state instead of an emotional one.

So it makes complete sense that some people would be drawn to walk and talk therapy.

What is Walk and Talk Therapy Exactly?

Walk and talk therapy is a type of outdoor therapy and it is exactly what it sounds like. Instead of sitting in an office environment with your therapist, the two of you get out into the great outdoors and have your session during a lovely walk in nature.

Why Try It?

There are a variety of reasons to give this form of talk therapy a try. To start, it can be hard for some people to process their emotions while sitting still. Our bodies seemed to be designed to move while processing emotions.

Second, many people find the traditional talk therapy format awkward. Sitting in a tiny space with your therapist staring at you as you try and open up and bare your heart and soul is not an easy thing to do. But walking side by side while looking at beautiful nature helps make someone feel calm and open. There’s no doubt nature can be very healing, which makes it the perfect space for therapy.

What Can Walk and Talk Therapy Help With?

Walk and talk therapy can be very effective at treating numerous mental health issues such as:

Anxiety
Depression
Self-Esteem Issues
Life Transitions
Stress
Anger
Bereavement

Is Walk and Talk Therapy Right for Me?

If you enjoy being out in nature and are interested in a holistic approach to mental health, then walk and talk therapy may be a great fit for you. If you are struggling with depression or anxiety or are having a hard time processing your emotions and are interested in giving this form of therapy a try, please get in touch with me. I’d be happy to answer any questions you may have.

Sources:

Managing Stress: 5 Effective Strategies

Wed, 20 Sep 2023 08:35:24 GMT

Did you know that chronic stress can have serious consequences on your health? It’s true—stress can make it difficult to sleep, weaken your immune system, and lead to other problems like heart attacks, strokes, anxiety, and depression. Plus, stress can cause irritability, lack of motivation, and difficulty concentrating, thereby negatively impacting your work and personal relationships.

If you’re feeling stressed, one of the best things you can do is speak to a therapist who can recommend stress relief techniques that are tailored to your specific circumstances. But in the meantime, we’ve compiled the following five strategies for stress management.

1. Eat a Nutritious Diet

It’s very common for stressed individuals to turn to comfort foods, which are typically high in fat and sugar. But it’s important to stick to a balanced diet, even in times of stress. Research shows that certain foods can impact stress levels—for example, lean proteins and herbal teas can help reduce stress, while refined carbohydrates and caffeine can make you feel more stressed.

2. Exercise

Stress often causes chronic fatigue, and if that’s the case for you, you may have a hard time summoning the motivation to work out. But it’s important that you find a way to incorporate some type of physical activity into your daily routine. Exercising can stimulate the body to produce endorphins and reduce its levels of stress hormones like adrenaline and cortisol.

3. Establish Boundaries

Do you often feel stressed because you’re being pulled in too many directions at once? Setting healthy boundaries may help. For example, at work, this may involve shutting down your computer at a certain time each day, speaking up when you have too much on your plate, and avoiding office gossip.

4. Make Time to Relax

When work, school, and family obligations become overwhelming, you may feel like you don’t have any time left over to focus on yourself, but it’s important to carve out time for self-care and relaxation. Think about what brings you peace—whether that’s going to the movies, getting a pedicure, or working on a jigsaw puzzle—and set aside time to do that on a regular basis.

5. Meditate

Research shows that focusing on what’s going on around you and letting go of any intrusive thoughts and feelings can greatly reduce stress levels. One of the best things about meditation is that it can be done almost anywhere, so you can employ this technique whenever you start to feel stressed throughout the day.

Need Help Coping With Stress?

If you’re looking to improve your stress management skills, we can help. Contact us today to schedule an appointment.

Nurturing Positive Relationships

Wed, 13 Sep 2023 08:31:54 GMT

No matter how independent you may be, it’s still important to build healthy relationships with your immediate and extended family members, friends, and coworkers. Research suggests that when we foster connections with those around us, it can:

Improve our self-esteem
Make us more cooperative, empathetic, and trusting
Strengthen our immune systems
Extend our lives
Reduce our risk of developing anxiety and depression

How to Build Healthy Relationships

Different types of relationships require different approaches. For instance, you should likely treat your coworkers differently than your immediate family members. With that said, taking the following steps may help you to nurture positive relationships with many people in your life:

Use healthy communication skills, such as talking through issues (rather than letting them fester) and actively listening to the other person.
Find ways to express that you appreciate the other person’s efforts.
Follow through on your promises.
Be sensitive to the other person’s emotions and treat them with compassion, especially when they’re going through a difficult time.
Remain open-minded and avoid jumping to conclusions.
Set aside time to spend with the other person that’s free of distractions.
When a problem arises, take responsibility for your role in it and sincerely apologize (and forgive the other person for whatever they may have done to contribute to the issue).

Start Improving Your Relationships

As noted above, it’s important to have healthy relationships in your life, so if you need help fostering connections, contact us today. We’ll gladly tell you more about our practice, answer your questions, and schedule a therapy session.

Nurturing Positive Relationships With Coworkers

Wed, 06 Sep 2023 08:26:59 GMT

If you’ve ever worked in a toxic environment, you know how taxing it can be. Conversely, when colleagues have positive working relationships, it can:

Increase productivity and efficiency
Allow you to trust one another
Make you feel more empowered to suggest ideas
Reduce stress levels
Make your work experience much more enjoyable

Whether you’ve just started at a new job or you’ve been employed for a while but are still finding your footing at the company, here are some steps you can take to build healthy relationships with coworkers:

Follow through on your promises. Your coworkers need to feel like they can rely on you to pull your weight of the work, and to ensure that happens, you have to fulfill your commitments. Also be sure to meet deadlines, and if you anticipate not being able to do so, give your colleagues a heads up.
Listen to your coworkers. Oftentimes, employees focus only on voicing their own opinions, perhaps in an attempt to prove themselves to their boss. But it’s equally important to actively listen to and acknowledge what your coworkers have to say.
Get to know your coworkers on a personal level. You and your colleagues don’t need to be best friends, but it may make it easier for you both to empathize if you know a bit about each other. Ask them how their weekend was and pay attention when they discuss their family and hobbies.
Avoid getting involved in office gossip. While you should be friendly with your coworkers, you shouldn’t participate in spreading rumors. Not only can engaging in gossip keep you from getting tasks completed, but it may also cause your coworkers to question whether you talk about them, too.
Show appreciation. Acknowledging your coworkers’ efforts can go a long way toward making them feel valued. This doesn’t just apply to work-related efforts, either—if they bring in baked goods or arrange a fun team outing, be sure to tell them how much you enjoyed it.

Start Building Positive Working Relationships

Are you seeking to nurture healthy relationships with coworkers? We can help. Contact us today to schedule an appointment.

Coping With Grief & Loss

Wed, 30 Aug 2023 08:14:22 GMT

If you’ve recently lost someone or something, you may be going through the grieving process. Below, we explain what grief is and how long the grieving process can be expected to take. We also offer some tips on how to cope with loss.

What Is Grief?

The emotional pain that you feel after a loss is known as “grief.” Someone who’s grieving may feel a combination of shock, disbelief, sadness, anger, fear, and guilt, which can make it difficult to eat, sleep, and engage in other routine activities. It’s common for people to lose or gain weight, become sick, and feel achy.

Many people think of grief only in terms of the death of a loved one, but it can also occur when someone loses their:

Health (their own health or a loved one’s health)
Marriage, engagement, or dating relationship
Friendship
Job
Money
House or personal property
Dream
Sense of safety (this often occurs after someone experiences a trauma)

Grief can be divided into numerous categories, including anticipatory grief, complicated grief, and disenfranchised grief.

How Long Does the Grieving Process Take?

There’s no easy answer to this question, as the grieving timeline varies from one person to another. Some individuals heal within weeks or months, while others continue grieving for years. Many people go through the five stages of grief—which include denial, anger, bargaining, depression, and acceptance—but it’s possible to heal without experiencing all (or any) of these stages.

How to Cope With Loss

Many people who are grieving a loss find it helpful to speak with a therapist. In addition to therapy, you may want to try:

Talking to your loved ones
Joining a bereavement support group or another type of support group
Writing in a journal
Turning to your faith (if you’re religious or spiritual)
Eating a nutritious diet
Exercising
Participating in your regular hobbies

The Help You Need to Heal From Loss

If you’re having a difficult time coping with loss, you should consider speaking to a therapist who specializes in grief. Contact us today to schedule an appointment.

Managing Work-Life Balance

Wed, 23 Aug 2023 08:10:19 GMT

Do you have trouble balancing work and your personal life? If so, you’re not alone. According to Mental Health America (MHA) , almost 40% of U.S. adults who are employed full time reported working 50+ hours a week, and 18% work 60+ hours.

Despite how common it is for people to work long hours, having a healthy work-life balance is critical. Working too many hours—especially if it bleeds into your evenings, weekends, and holidays—can cause you to:

Feel stressed and burnt out
Strain your relationships with your loved ones
Neglect your hobbies and self-care activities

All of this, in turn, can negatively impact your physical, mental, emotional, and social health.

How to Achieve a Healthy Work-Life Balance

Creating a healthy work-life balance can sometimes be difficult, but it’s certainly doable. Here are some steps you can take to balance work and your personal life:

Manage your time. There are various time management techniques—such as Pomodoro timers—that can help increase your productivity, meaning that you’ll get more work accomplished in a shorter amount of time.
Multitask. If your job allows it, try to get some work done while simultaneously engaging in a self-care activity. For example, you could listen to a seminar while you go on a walk or do some laundry.
Set boundaries . Decide what times you’ll be starting and stopping work each day and stick to that schedule as best you can. Also be sure to set aside time for vacation days even if you’re not planning an out-of-town trip.

Get Help Balancing Your Work & Personal Life

Work-life balance plays a crucial role in our overall health and happiness, so if you’re struggling in this area, we invite you to contact us and schedule a therapy session. We look forward to helping you take the steps needed to balance work and your personal life.

Sources:

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Parenting Tips for your 'Out of Control' Child

Mon, 22 May 2023 08:07:38 GMT

At one time or another, all parents feel like their child is acting “out of control.” But eventually this feeling passes as the event passes. But for some parents, an out-of-control child is not a fleeting phenomena but a 24/7 reality. These children constantly push the limits and seem to care very little (if at all) about the consequences.

If you are the parent of an out of control child, you must take steps to maintain your authority, not only for your child’s well-being, but for your own mental health. With this in mind, here are some tips for parenting an out of control child:

Set Boundaries and Stick to Them

Do you know why many kids test their parents and their boundaries? Because they have a strong need to feel safe and secure. If they test you and you don’t bend, your child will feel safe and secure knowing YOU are in control and they don’t have to be. When you make a rule and set boundaries, be sure to always follow through with consequences.

Be Very Clear

Kids don’t hear or process information like adults do. How you speak with colleagues or employees at work will not work with your kids. You have got to be 100% crystal clear. And it’s a really good idea to write down all household rules so they know EXACTLY what will be tolerated and what won’t.

Use Positive Language

No one - especially an out of control 8-year-old - likes to be told what they can’t do. Your kid will simply focus on that negative word CAN’T. Instead, always use positive language that describes what they CAN do once they have completed a chore.

For instance, instead of saying, “No video games until you fold the laundry,” say, “You can watch video games once the laundry is folded.” It may seem like a subtle difference to your ears, but it will land much differently in theirs.

If you’ve tried these tips and others but are still having a hard time parenting your child, it may be time for family therapy. A trained therapist can help you and your child communicate and help your child discover why they are acting out, offering tools to change their behavior.

If you’d like to explore treatment options, please get in touch with me.

Sources:

https://www.verywellfamily.com/help-my-kids-are-out-of-control-1094959

https://www.clevguard.com/parental-control/deal-with-out-of-control-kids/

https://www.parentinggoal.com/out-of-control-kids/

How to Know You're Dealing with a Narcissist

Sun, 09 Apr 2023 08:04:26 GMT

We all believe we know what narcissism looks like. After all, aren’t a majority of politicians and Hollywood A-listers narcissists, projecting their massive egos onto the world?

While that may be true, narcissists come in all shapes and sizes. They walk among us, some of them obvious, and some of them covert.

So how can you tell if you’re dealing with an actual narcissist or just someone who is a bit full of themself? Here are a handful of traits the Diagnostic and Statistical Manual of Mental Disorders (DSM-V) lists as characteristics that someone is a narcissist:

A Grandiose Sense of Self-Importance

Narcissists see themselves as incredibly essential to the success and happiness of other people. In their eyes, they believe they are capable of exceptionally high levels of achievement, whether they are or aren’t in reality.

They are Special or Unique

Narcissists believe they are so special and unique that few people can really understand them. Many will only want to spend time around high-status people.

A Need for Admiration

We all can admit it feels good to be appreciated and admired. But narcissists have an absolute need for admiration and a lot of it.

A Sense of Entitlement

Narcissists truly believe they are the exception to the rule. If there is a line of people waiting to be seated, a narcissist will cut that line because why should they of all people be forced to wait? If you’ve spent any amount of time around an actual narcissist, their entitlement can be shocking as it seems to know no bounds.

A Lack of Empathy

Narcissist simply cannot imagine how others feel. They are wired differently from non-narcissistic people. When you can’t empathize or feel what someone else is, it makes it incredibly easy to abuse those around you.

These are just some of the main traits of a narcissist. Needless to say, spending any amount of time in their presence can be a very toxic and taxing experience.

Sources:

https://www.mindbodygreen.com/articles/14-signs-of-narcissism

https://www.psychologytoday.com/us/blog/lifetime-connections/202110/the-13-traits-narcissist

https://www.psychologytoday.com/us/conditions/narcissistic-personality-disorder

The Powerful Benefits of Forgiveness

Sat, 01 Apr 2023 07:59:56 GMT

There is a very old saying that says, “Don’t cut off your nose to spite your face.” This is a warning to people to not act out in anger or resentment because you only end up harming yourself. Over time, these feelings of resentment can build until the individual develops feelings of depression or anxiety.

While forgiving others who have hurt us isn’t always easy, in the end, it greatly benefits our mental health and overall well-being. To be clear, forgiving others does NOT mean you agree with or condor their poor behavior. And it doesn’t mean you are announcing that your feelings don’t matter. Forgiveness simply means letting go of the negative feelings that are holding you down and causing you prolonged distress.

Again, forgiving someone who has hurt you isn’t easy, but it will lead you to a sense of peace and joy. Here are some steps you can take to forgive others:

Process Your Pain

Have you really faced your pain and processed it? You’ll need to do this before you can let those feelings go. Give yourself permission to feel your feelings deeply and fully. Cry, yell, hit your pillow, do whatever it takes.

Forgive Yourself

It takes two to tango, as they say. While we can easily point to others and blame them for the breakup or ugly incident, the truth is, we were there also. We played some role. Even if it was to retaliate in the moment and to show our own ugliness. It’s time to forgive your own humanity and any wrongdoing to yourself or others.

Try to Understand

True forgiveness is impossible without a sense of understanding. You can try to forgive, claim you have forgiven, only to have those negative nagging feelings crop up again and again. When we try to understand why someone has acted the way they have, it can wipe out the negative feelings instantly, almost as if by magic.

A critical parent acts the way they act because they, too, were the victim of a critical parent. An overbearing boss is dealing with a personal tragedy at home. Our cheating spouse is self-sabotaging his or her life because they have incredibly low self-esteem and do not feel they deserve happiness. Life is complicated and human beings are even more so. Try and understand why someone has hurt you. You will be amazed at what this magical A-ha moment can do for you.

And if you’d like to speak to someone and get some guidance and much-needed perspective, please reach out to me.

Sources:

https://www.psychologytoday.com/us/blog/complicated-love/202006/the-healing-power-forgiveness

https://www.health.harvard.edu/mind-and-mood/the-power-of-forgiveness

https://www.verywellmind.com/the-benefits-of-forgiveness-3144954

How to Support Your Mental Health Between Therapy Sessions

Sat, 01 Apr 2023 07:57:27 GMT

Therapy is a wonderful way to explore your inner world, process your feelings, and inspire transformation. But what my clients often tell me is that a day or so after our session, they begin to feel a little lost and anxious again.

It’s important to support the progress you’ve made with your therapist in between your sessions. Here is what I advise my own clients to do in between our sessions:

Keep Your A-ha Moments in Mind

Therapy is a space for profound A-ha moments. It’s important to hold onto those in the days after your session. Think more deeply about what was uncovered and see if any other pieces of information come to the surface. It’s a great idea to have a dedicated notebook to jot down anything that may come to you. Bring this with you to your next session so you can share your additional insights with your therapist.

Read

Ask your therapist to recommend some helpful books, blogs, or articles that may offer deeper insights into your issue. While reading about your issue will not resolve it on its own, it’s a great way to supplement your therapy sessions.

Journal

I have been an advocate for journaling for quite some time, so I was thrilled when research in the Journal of the American Medical Association stated that journaling has both mental and physical benefits. Journaling not only helps to manage stress and reduce anxiety, but it also can alleviate the symptoms of depression.

If you did just these three things, you would find your time in between sessions would be more enjoyable and help to facilitate further positive change.

Sources:

https://www.foundationscounselingllc.com/blog/what-to-do-between-therapy-sessions.php

https://themighty.com/topic/mental-health/mental-health-support-tools-to-use-between-therapy-sessions/

https://urbanwellnesscounseling.com/things-to-do-between-therapy-sessions/

Signs you Need to Take a Mental Health Day

Tue, 28 Feb 2023 07:53:14 GMT

Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates.

What are Mental Health Days Exactly?

The good news is that taking a mental health day every once in a while can absolutely help you cope with work-related stress. But mental health days should not be confused with sick days.

Mental health days are simply those times when you need to take a break from anything work related. These personal days are used to reset your mind by focusing on activities that rejuvenate and reenergize you.

Signs it’s Time for a Mental Health Day

The following are some red flags that are letting you know you need to put your mental health first:

You Feel Run Down

Being stressed and overworked can take a toll on your mind and body. If you’ve been feeling run down for a period of time, take a break.

You Feel Angry More Often

When we feel stressed and burned out, we become angry far more easily and far more often. If you find you have been getting easily irritated, this is a sign it may be time for a mental health day.

You’re Having a Hard Time Focusing

When we’re stressed, our mental faculties take a hit and we can’t focus as easily. This makes it incredibly hard to get any work done. Which of course just makes us feel more stressed.

If you notice your cognitive abilities have declined a bit, may be time to call off work for a day of destressing.

If you have been experiencing any of these signs, I encourage you to put your mental health first and take a mental health day. And if you would like to speak to someone about how you’re feeling, please reach out to me. I’m a great listener and have numerous tools for coping with stress that I can share with you.

Sources:

https://info.totalwellnesshealth.com/blog/mental-health-day-from-work

https://www.talkspace.com/blog/signs-you-need-a-mental-health-day/

https://www.livestrong.com/article/13767705-how-to-take-mental-health-day/

Your guide to a Better Life - Joslyn Curley

Tue, 10 Jan 2023 07:47:54 GMT

What's your business, and who are your customers?

Dione Counseling is a private mental health counseling practice designed to help, guide, and assist you in navigating through life's daily challenges in an effort to understand that Life Gets Better. It is my goal to help individuals feel fulfilled, healthy, and empowered within a confidential, safe, and trustworthy environment. My clients are predominantly adolescents and young adults, couples, and families.

Tell us about yourself

I first began to dream of my own business while an undergraduate at the University of Houston when I created a minority male calendar for sale. It was my first business venture, although it never flourished, and it inspired me to dream big and set higher expectations. I would further find that spark of entrepreneurship when I completed my Master's degree at Prairie View A & M University, and while there, the instructors encouraged me to complete additional credits for the Licensed Professional Counselor licensure. This leads me to Private Practice.

What's your biggest accomplishment as a business owner?

My greatest accomplishment is assisting the mentally challenged young population in understanding that their lives can get better.

What's one of the hardest things that comes with being a business owner?

The hardest part is attempting to do it all myself without delegating leadership roles within the practice and trusting those who have the same enthusiasm for the business brand as myself. It is, for this reason, I'll be searching for a personal assistant soon.

What are the top tips you'd give to anyone looking to start, run and grow a business today?

Find a mentor with a vast experience (at least ten years in) that offers insight on resources such as an accountant (for tax purposes), retirement savings, staffing, branding, etc.
Become as knowledgeable as possible about what your company offers and extend that into possibilities for additional goods and/or services. Diversification is essential.
Network, network, network!

Where can people find you and your business?

Website: https://dionecounseling.com/

Facebook: https://www.facebook.com/dionecounseling

Instagram: https://www.instagram.com/dionecounselingpllc/

LinkedIn: https://www.linkedin.com/in/joslyndcurley/

LinkTree: www.linktr.ee/legendaryjaycee

Meet Joslyn Curley of Dione Counseling & Associates in North Houston

Mon, 10 Aug 2020 07:37:52 GMT

Originally posted on VoyageHouston.Com Today we’d like to introduce you to Joslyn Curley. Joslyn, please share your story with us. How did you get to where you are today? I grew up in North Houston attending Spring ISD schools. Upon graduation with my BBA in Management from the University of Houston, I taught middle school math in various public school districts. During my teaching career, I wanted to become a School Counselor. Having the desire to encourage and motivate adolescent youth and young adults, I studied Counseling at Prairie View A & M University. With that training, I connected the desire to counsel, with my own initial goals of managing my own business, and decided to go into clinical private practice. And with four years as a Licensed Professional Counselor and along with a thriving, successful practice; I am able to pursue this helping profession to assist our next generation. Has it been a smooth road? One of the biggest concerns for myself is lack of comradery in this field. There are several types of social workers in the field (LCSWs, LPCs, LMFTs, etc) wherein we could benefit from shared knowledge. What is disheartening is the overabundance of competition. Despite the competition, I have developed great associations with a few colleagues and we share based on experience. In my opinion, competition is reserved for those who lack knowledge of skills for their profession. If you focus on quality, you place yourself in a sought-after capacity of which there is no competition. It is not about the quantity, but the quality that sets us apart. So, as you know, we’re impressed with Dione Counseling & Associates – tell our readers more, for example what you’re most proud of as a company and what sets you apart from others. My business is a private mental health counseling practice named Dione Counseling & Associates designed for helping you navigate through daily life’s challenges in efforts to believe that Life Gets Better. I am the owner and Psychotherapist for the business. I specializing in assisting adolescent youth and young adults. However, I am open to all ages for any degree of mental health issues. Some mental health problems may require that you are medicine compliant. I ask that during the time of making an appointment, please allow for questions and screening of your individual need to see a therapist. I am proud to be here as a company of choice for therapy! Let’s touch on your thoughts about our city – what do you like the most and least? Houston is the most wonderfully cultured place. I have lived here all my life and would never leave! I love everything about Houston from the people to the endless possibilities of success!

Contact Info:Address: 3934 Cypress Creek Parkway Ste. 204 Houston, Tx 77068-3544
Website: dionecounseling.com
Phone: 281.785.1118
Email: joslyndcurleylpc@gmail.com
Instagram: instagram.com/legendaryjaycee
Facebook: facebook.com/dionecounseling
Other: JDC Worldwide, LLC

Creative Expressive Therapies for Kids and Teens

Fri, 07 Aug 2020 07:32:36 GMT

Life hasn’t been the same for any of us for many months now. As we continue to try and adapt our lives to safely deal with this novel coronavirus, it has taken its toll on many, both financially and emotionally.

Kids have been hit particularly hard during this time. At first, many might have thought the idea of no school was “awesome!” But as the weeks rolled on, and they found themselves away from their friends and their routine disrupted, many kids began to feel depressed and anxious about the future.

Summer vacation is supposed to be a time of fun and freedom, but with many states still in lock-down mode and masks still being mandated, this summer isn’t filled with the same kind of fun and freedom as usual.

How can you help your kids deal with the stress and anxiety at this time?

You can get them involved in creative expressive therapies. These therapies, such as art therapy, music therapy, dance therapy, and drama therapy, to name a few, have been successfully applied in psychotherapy and counseling for more than 70 years.

Creative expressive therapies are valuable in helping people of all ages navigate stress and anxiety but work particularly well with children and teens. One of the biggest benefits of expressive therapies is that they calm the nervous system. When we are focused on creating something, our focus shifts away from the very thing we are worried about and ruminating on. Once this shift has occurred, we also have more access to the rest of our brain and our thoughts and emotions stored there.

But the real reason expressive therapy is so good for kids and teens is that it allows them to express themselves in a nonverbal way. Ask a young child how they are feeling about things and they are liable to give you a shrug. But give them some markers and paper and all of their thoughts and feelings will come flowing out onto that paper.

There are a variety of creative expressive therapies that your child may find very helpful during this time. If you’d like to explore any of these options, please get in touch with me. I would be more than happy to discuss how I may be able to help your child or teen cope with the anxiety they are going through because of the coronavirus.

Sources:

Are You a Man Suffering from Suicidal Thoughts? Therapy Can Help You

Fri, 07 Aug 2020 07:30:51 GMT

According to the American Foundation for Suicide Prevention , men die by suicide more than 3x as often as women. In fact, white males accounted for 69.67% of suicide deaths in 2018.

Those are startling statistics. But what’s the reason behind these numbers? Well, according to a recent Substance Abuse and Mental Health Services Administration (SAMHSA) survey, the number of men who seek treatment for depression is far lower than the number of women who seek out guidance.

Some mental health experts believe that certain cultural and social norms, as well as rigid views of masculinity, most likely prevent many men from seeking help. Men also have a much more difficult time trusting, opening up, and communicating their feelings.

Mental health issues also tend to manifest much differently in men than women, resulting in issues going ignored and untreated. Men often either don’t recognize they are in emotional pain or take a “walk it off” attitude toward it. This leads to unprocessed emotions building and building until the man may act out and commit violence against himself or someone else.

Therapy for Suicidal Thoughts

Should you or someone you know be experiencing thoughts of suicide, it is critically important that you seek help. While a high level of risk requires hospitalization or intense in-patient out-patient treatment, those not currently in a high-risk crisis can be successfully treated through psychotherapy.

Therapy offers a safe space for men to open up and admit they are hurting and need help. There is no judgment, only compassion, and guided healing. A focus of this therapy will be to address the factors that led to thoughts of suicide, ways to resist the urge to self-harm, and creating a plan that includes coping strategies to address suicidal thoughts should they recur.

Your therapist will also determine whether you may benefit from prescription medications, which are sometimes necessary as a temporary aid to cognitive behavioral therapy.

You don’t need to suffer alone. And seeking help does not make you weak. It actually makes you very strong. If you have had thoughts of harming yourself, please reach out to someone. You may contact me and I would be very happy to discuss what therapy offers in more detail and how I might be able to help.

Sources:

Does Therapy for “Baby Blues” Work?

Mon, 20 Jul 2020 07:28:24 GMT

Having a baby is one of the most amazing and awesome events in a person’s life. Babies bring joy and laughter into the house. But the reality is, they also bring sleepless nights and inevitable and irreversible change.

Having a baby also brings changes to a woman’s body. During pregnancy and right after, a woman will experience shifts in her hormones. This may cause her to feel some depression and anxiety. This is a perfectly natural response to the event and is called having the “baby blues.”

But how do you tell if what you are experiencing is the “baby blues” or postpartum depression (PPD)?

As I mentioned, the baby blues is a very normal reaction. While the symptoms of anxiety and depression don’t feel good, they are mild and typically only last about two weeks.

Should symptoms worsen or last longer than two weeks, a new mother is considered to have PPD and encouraged to seek care and guidance from a mental health professional.

Can new fathers experience “baby blues?”

You may be surprised to learn that rates of depression among new fathers are very similar to those among new mothers. While male depression and anxiety are not a result of fluctuating hormones, their experience is very real.

How New Parents Can Get Relief from “Baby Blues”

One of the best ways new parents can cope with the initial baby blues is to find support from friends and family. This is particularly true when the couple has had their first child. This support will ensure both mom and dad can get some much-needed rest in those first few weeks. After this time, they will have gotten their “sea legs” and feel a bit more confident with their parenting instincts.

It’s also important that both parents try and eat right during this time. Try not to rely solely on fast food and other processed food items that may give you a quick burst of “fake” energy, only to have your energy and mood crash later. And it’s important to also take a bit of exercise. This will keep your body feeling good and help the release of natural “feel-good” endorphins.

And finally, it may help to speak with a therapist. He or she can help you navigate your strong emotions and offer strategies to cope with being new parents.

If you or someone you know is a new parent and would like to explore treatment options, please get in touch with me. I would be more than happy to discuss how I may help.

Sources:

Is Telehealth the Future of Therapy?

Mon, 06 Jul 2020 07:24:49 GMT

As a result of the Coronavirus pandemic, many therapists have had to quickly pivot and offer their clients online sessions in an effort to help them to continue to make progress while at the same time abide by the social distancing guidelines to flatten the curve.

While it seems our country and the rest of the world are slowly opening back up, many of us have learned something very important during this crisis: telehealth offers clients something very valuable, and that is therapy on THEIR terms. It’s really not so surprising that telehealth is currently a $6 billion industry that is expected to reach $20 billion by 2025 .

Here are just some of the benefits of “virtual therapy”:

Privacy

Traditionally, many people, especially those that live in smaller towns and cities, refuse to seek help from a therapist for fear people will find out. With telehealth, a patient can receive help from the comfort and privacy of their own home. This can be particularly helpful for therapists who treat teens and young adults who go to the same school/college and can feel ashamed of seeking professional help.

Telehealth is a Time Saver

Not many of us ever feel we have enough time in the day to accomplish all that we need to. You will find your clients will appreciate telehealth because it saves them having to deal with traffic, scheduling in possible long drive times, and looking for parking.

Flexibility

I have found in my own practice that those clients who often require my services the most are the ones that are overworked and often have scheduling conflicts. Telehealth helps you to offer clients timeslots outside of regular hours that you may not normally have available.

Clients Show Up on Time

Therapists benefit from telehealth as well. In any given month, many clients may show up late to an appointment. When a session can begin with the simple mouse-click, timeliness is greatly improved.

Cost Savings

Online therapy means a therapist can run their practice without the need of a front desk staff or paying for office space each month. This extra revenue can greatly impact their life.

These are only a handful of the benefits telehealth offers to both providers and patients. And while it will be a bit more time before clients and therapists fully embrace online therapy, the future looks bright.

Sources:

Hypnotherapy for Anger Management

Tue, 30 Jun 2020 07:16:59 GMT

Not many of us will get through life without feeling some anger now and then. And that’s okay; anger is a normal human emotion that can even be healthy to feel at times. Bottling up our emotions, any of them is not good for our minds, hearts, or bodies, so letting them out is important.

Having said this, it’s important to express our anger in a manner that doesn’t bring emotional harm to anyone else. When expressed in a loud manner, anger can seem very scary and hostile to the people around us. At the same time, angry people tend to have trouble hearing others and empathizing with their feelings.

Do You Have an Anger Problem?

It’s not always easy for people to recognize whether they have a problem with anger management. You may assume how you feel and act is how everyone feels and acts. But recognizing you may have an issue is the first step in getting the help you need.

The following are some symptoms and scenarios that indicate you may have an anger management problem:

You have shown violence toward others.
Your anger has led to you breaking the law.
You have deliberately damaged property or broken things.
You regularly argue with loved ones.
You feel angry and tense all the time.
You notice that when angry, you feel completely out of control and are worried about what you might do.

Can you honestly relate to any of these? If so, the good news is, anger can be managed.

Hypnotherapy for Anger Management

Anger that is left to fester can lead to mental and physical health problems. Anger can negatively impact the relationships you have with loved ones, work colleagues, and most importantly, yourself. Chronic raging anger can also lead to poor health outcomes such as heart disease, high blood pressure, and stroke.

One of the most effective therapies for treating people with anger issues is hypnotherapy.

Hypnotherapy can identify the underlying source of anger and then help the person change their thought patterns. Anger management issues typically stem from past experiences. These experiences become embedded in a person’s psyche where they tend to shape their belief system and behavior for the rest of their life.

But hypnotherapy allows a person to get into a relaxed mental state where, with the help of a trained hypnotherapist, they can tap into the unconscious mind to change their negative thought processes. This in turn will change how the person reacts to certain anger triggers in their life. After a series of hypnotherapy sessions, the person should begin to feel calmer and more relaxed even when “provoked.” They can then relate to others in a more appropriate way.

If you or someone you love suffers from anger management issues and would like to explore hypnotherapy options, please get in touch with me. I would be more than happy to discuss how I may be able to help.

Sources:

Is it Safe to Go Back to In-Person Therapy Sessions?

Sun, 28 Jun 2020 07:10:19 GMT

Just a few short months ago, none of us could have imagined how our lives would change at the onset of the Corona Virus. Now, several months into a global pandemic and resulting global quarantine, the world is slowly starting to open back up.

But a lot of people wonder how long it will take before things fully return to normal. And many now wonder if it's safe to go back into therapy?

This is an interesting question and dilemma, because now more than ever, people need to be able to get the help they need to cope with the stress and loneliness of quarantine and the economic shutdown.

Speak to Your Therapist About Other Options

Just as every city, state, and nation are opening back up at their own pace, individual business owners and practice owners will also decide when and how they will open back up. If you were actively working with a therapist before the pandemic, you more than likely continued to work with them either via phone or online chat.

But admittedly, while these helped people get the help they need during the crisis, many clients and counselors are itching to get back to face-to-face therapy sessions. But is it safe yet to do so? When and how should counselors start seeing clients face-to-face?

To answer these questions, counselors and their clients will have to make some considerations:

What are the Risks?

Both the clients’ health and the therapist’s health must be taken into consideration. Is anyone at a higher risk for COVID-19? Does the office space allow for sessions that adhere to the CDC’s safety guidelines? Are you and clients comfortable wearing masks during a session and/or is there enough space to remain 6 feet apart?

State Guidelines

Another piece to the safety puzzle is your own state’s guidelines. What are those recommendations regarding residents leaving home? Are you in a COVID-19 hotspot?

While telehealth has been a blessing for many, for others there have been technical difficulties, wi-fi lag times, and difficulty finding a private space in their home to hold a session. If you prefer a face-to-face session with your therapist, speak with him or her about their protocols moving forward.

Share any concerns you may have and feel free to ask questions. Right now we all need to communicate with each other and be as transparent as we can be. Doing so, as well as weighing the risks, will help life get back to normal for everyone as safe as possible.

Sources:

Coping with Working from Home During COVID-19

Mon, 06 Apr 2020 06:53:11 GMT

How many mornings have you shut off that alarm, wishing you could just work from home in your PJs? Well now many of us are getting our wish thanks to COVID-19.

While in theory working from home may seem ideal, the reality for many of us is that it’s, well, kind of a pain. Particularly if you have young children home from school that you now have to teach while still keeping productive at work.

The fact is, this sudden and unexpected disruption to our daily lives has many of us feeling stressed!

Here are some ways you can cope with working from home for the unforeseeable future.

1. Get Your Space Right

If you don’t have a dedicated home office, you’ll want to figure something out ASAP. Having the right space at home will help you focus on the tasks at hand. It will also automatically set boundaries with family.

Do you have a spare room you can use? Is there an area in your finished basement that could work? If not, clear off the dining table and set up there.

2. Keep Your Regular Schedule

You may want to treat the next 2-3 weeks as a sort of family vacation, but it’s best if you and the kids stick to your regular routines. That means getting up and going to bed at the same time, showering, getting dressed and having breakfast as you normally would. Straying from routine will demotivate you to complete the work that needs to get done.

3. Take Advantage of the Flexibility

While it’s important to keep to your routines, that doesn’t mean you can’t take advantage of having more time on your hands. Instead of spending an hour plus on a commute each day, you could use that time to catch up on home projects that have been on your to-do list for a while. You can also use the added time to reconnect with your family.

4. Give Your Kids Structure

Kids need structure, so give them some each day. This could mean giving them three options of how they will spend the afternoon: playing with Legos in the living room, watching a movie or quiet reading in their bedrooms. Be sure to take a break from work every couple of hours to check in with your kids to answer any questions they may have. Lord knows they ALWAYS have some!

5. Get Some Virtual Babysitters

On those days when you have to conduct many meetings and get much done, consider reaching out to family and friends to arrange virtual playdates with the kids. Thanks to Skype and FaceTime, your virtual babysitters can read, play games and interact with your kids online while you get some important work done.

If you find you are getting a bit squirrelly, even after following these tips, you can always reach out to a mental healthcare provider who can give you some more ideas of how to manage the stress.

If you’d like to speak to someone, please reach out to me. At this time, I am able to conduct sessions via phone or Skype, so you don’t even have to leave your home if your state is on lockdown.

Sources:

https://www.psychologytoday.com/us/blog/biofeedback-and-mindfulness-in-everyday-life/202003/77-strategies-working-home-during-covid-19

https://www.cnbc.com/2020/03/17/working-at-home-with-kids-during-covid-19-crisis-with-kids-underfoot.html

How to Cope with the Stress and Anxiety Caused by COVID-19

Mon, 06 Apr 2020 06:43:09 GMT

If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.

Signs of Emotional Distress and 6 Ways to Cope

Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:

Changes in sleep or eating patterns
Difficulty concentrating
Worsening of chronic health problems
Increased use of alcohol, tobacco or other drugs

If you are experiencing significant stress right now, here are some ways you can cope:

1. Limit Media Consumption

Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.

2. Nurture Your Body and Spirit

Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.

3. Tap into Your Sense of Fun

If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!

4. Support Your Local Community

Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.

5. Be a Role Model

Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.

6. Use Your Time Constructively

For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.

If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.

Sources:

https://www.ucihealth.org/news/2020/03/covid-19-anxiety

https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf

5 Foods to Keep Your Immune System Strong

Mon, 06 Apr 2020 06:35:06 GMT

As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong.

With this in mind, here are some of the absolute best foods you can eat to help support your immune system:

1. Blueberries

Blueberries are loaded with powerful antioxidants. In fact, they contain a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. A 2016 study found that flavonoids play an essential role in the respiratory tract’s immune defense system. The researchers found that people who ate foods rich in flavonoids were less likely to get sick with respiratory tract infections and the common cold.

2. Turmeric

Turmeric is the aromatic spice that makes curry yellow. It is also often used in alternative medicine thanks to its active compound curcumin. Curcumin has been shown to improve a person’s immune response because of its antioxidant and anti-inflammatory effects.

3. Spinach

Popeye knew that spinach would help him be stronger. But I wonder if he knew how good it was for his immune system. Spinach contains vitamin C & E, as well as beneficial flavonoids and carotenoids. Not only are vitamin C & E great for the immune system, but research shows flavonoids may help prevent common colds in otherwise healthy people. So, it stands to reason it may help protect against other viruses as well.

4. Citrus Fruits

Most of us, when we feel an illness coming on, reach for more vitamin C-rich foods. But what is it about vitamin C specifically that makes it so good for our immune systems?

Vitamin C is believed to increase the production of white blood cells. These are the cells responsible for attacking foreign invaders like bacteria and viruses.

Some popular citrus fruits high in vitamin C include:

grapefruit
oranges
tangerines
lemons
limes
clementines

Unlike other animals whose bodies do produce vitamin C, humans must get their vitamin C from the foods they eat or through supplementation. So be sure to add more citrus fruits to your diet.

5. Red Bell Peppers

We can’t talk about vitamin C without mentioning that ounce for ounce, red bell peppers contain even more vitamin C than most citrus fruits. So if you prefer veggies to fruits, then be sure to eat more red bell peppers.

While this is not an exhaustive list of immune-boosting foods, it will get you started eating right so you can stay healthy during this pandemic. It’s also important to stay hydrated and eliminate sugars and trans fats from your diet as well.

Sources:

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

https://www.medicalnewstoday.com/articles/322412

Can Marriage Counseling Really Help Your Relationship?

Mon, 30 Dec 2019 06:18:20 GMT

When I first started my practice, I remember reading a statistic about divorce that I found shocking. And that was that 40-50% of all marriages in the United States ended in divorce.

According to recent surveys, however, the divorce rate in the U.S. fell by 18% between 2008 and 2016. While everyone has their theory as to why the rate is falling, the theory among therapists is that it is because marriage counseling actually works, and more couples are giving it a try.

If you and your spouse are experiencing difficulties, here are some reasons why you should give marriage counseling a try:

Identifying Patterns

One of the biggest benefits of seeking counseling is having help seeing negative behavioral patterns, whether those patterns are yours as individuals and/or as a couple. Healing can only begin once patterns have been recognized.

Impartial Advice

A therapist is not like a friend or family member who is going to take sides and hand out potentially harmful advice. Marriage counselors have a track record of dealing with all sorts of marital issues and want to understand what’s going on so they can offer the best strategies for healing.

A Safe Space

Marriage counseling offers both spouses a safe space to be completely open and honest with their feelings. If not delivered in the right space, complete honesty can have adverse effects. Counseling offers a safe environment in which no one is ever judged.

A Place to Rebuild Trust

Trust is the bedrock of every relationship. But when that trust is broken, as it is through infidelity, it is hard to put the pieces back together. Marriage counselors have years of experience dealing with issues of infidelity. Counseling explores different ways to rebuild trust one step at a time.

Bringing Out Toxic Emotions

Did you know that trapped toxic emotions are one of the main reasons marriages break down? When you have feelings of anger, resentment and frustration locked deep inside you, they fester there and make matters worse. Counseling offers the space and opportunity to let these emotions out in healthy, respectful ways.

If your relationship is on the rocks right now, divorce is not your only solution. Thousands of couples have been helped by marriage counseling and it’s worth it to you both to give it a shot.

If you’d like to explore counseling, please be in touch. I’d be happy to discuss how I may be able to help.

Keys to Successful Therapy

Sat, 28 Dec 2019 06:14:52 GMT

Cognitive therapy has been shown over the years to be incredibly effective at helping people recognize and change their behaviors. But, as much potential as therapy has for every individual, some people seem to have success with therapy while others don’t.

Some of this stems from what the individuals’ expectations were going into therapy, some from how much effort they gave, and some from whether or not there was a good personality fit between patient and therapist.

If you’re thinking of exploring therapy and want to ensure your journey is successful, here are some things to keep in mind:

An Evidenced-Based Approach

The American Psychological Association defines an evidence-based practitioner as someone who integrates their (1) clinical expertise with (2) available/relevant psychological science and (3a) the client’s values and (3b) cultural context to guide the intervention. This means your therapist should be using proven techniques in a way that jive with your values, preferences, and needs. It’s not about them and what they bring to the table, it’s about what they have to offer and how they can offer it so you might be positively impacted.

A Solid Partnership

It’s important to shop around to find the right therapist for you. Ideally, you want someone who you feel comfortable opening up to and someone you trust to listen and offer guidance. You also want to know your therapist is competent and has your best interests at heart. And finally, you’ll want to have open communication so you can always be sure you are on the same page as far as your “story” and how well the interventions are working.

An Appreciation for the Process of Change

We live in an instant gratification society. We want what we want and we want it NOW. In many instances, we can get what we want quickly. But this isn’t true for real change.

For therapy to be successful, you MUST be realistic about the process. It is not linear, and it is not quick. This is particularly true if you are dealing with complex, long-term problems. This doesn’t mean you can expect to be in therapy for the rest of your life or even many, many years. It simply means you must appreciate the reality of what you can expect and how quickly.

If you are interested in exploring treatment options, please get in touch with me. I’d be happy to discuss how I may be able to help.

5 Ways to Effectively Manage Anxiety

Thu, 26 Dec 2019 06:01:57 GMT

If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.

Slow Your Breathing

When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.

When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.

Limit Caffeine

Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.

Exercise

Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.

Make a List

One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.

Remind Yourself of Reality

When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.

It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.

If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.

How to Control Your Anger

Wed, 25 Dec 2019 05:40:29 GMT

Someone slides into the parking spot you had your eye on. A coworker takes credit for your work. Your spouse runs up $200 on the credit card without discussing it first. These are things that are apt to make you angry.

And that’s okay.

Anger is a natural response to many life events. Like other emotions, anger helps us understand our world and how we feel about it. When managed well, anger can provide a healthy release and be a motivator for transformation. But when we experience too much anger, to the point of becoming out of control, it can have lasting ramifications.

Our Brain on Anger

When anger reaches a very high level, our pre-frontal cortex, that is the part of the brain responsible for cognitive thought and reasoning, becomes hijacked. The amygdala, our primal emotional/instinctual part of the brain that induces the “fight or flight” response, takes over and we are no longer capable of rational thought.

When aroused to anger, our brains can no longer take in new information. This means if our partner or loved one is trying to talk sense into us and explain something, we CANNOT hear them. All we are aware of is that we must defend ourselves as if our very life depends on it. We feel under extreme attack and are ready to fight back.

How to Control Your Anger

Now that you know how your brain responds, it’s time to learn some techniques to manage your extreme anger.

Take a Breather

You know that the hotter you get, the more your brain shuts down and becomes unable to process any information. There is no sense in you continuing to talk/argue with someone. Your best course of action is to put the fire out before it begins to rage by calling a time out and taking a breather.

Exercise

The body’s “fight or flight” response releases powerful hormones that are intended to help us fight or run. Without this physical release, they can linger in the body and cause health problems. Going for a walk, run or lifting weights can be a great way to burn through these hormones and release soothing endorphins.

Seek Out Counseling

Managing extreme anger can be very challenging, especially in the beginning. A mental health professional will be able to share coping strategies and techniques to control outbursts.

If you or someone you love has anger management issues and would like to explore treatment options, please be in touch with me. I’d be more than happy to discuss how I may be able to help.