Self-Worth Archives - Cape Coral Therapists

6 Secrets to Fast-Track Change

October 4, 2024 by April Brown

Change is inevitable; it’s one of the few constants in life. Yet, despite its inevitability, embracing change can be remarkably challenging for many of us. From personal habits to societal norms, the resistance to change often runs deep within us. But why is change so hard?

The Comfort Zone Conundrum speed

At the heart of the struggle with change lies the comfort zone – that cozy, familiar space where everything feels safe and predictable. Stepping out of this zone, even for positive changes, can evoke feelings of uncertainty, fear, and vulnerability. Our brains are wired to seek safety and minimize risk, making any deviation from the norm feel like a threat to our well-being.

The Fear of the Unknown

Change often brings with it an element of uncertainty. Whether it’s starting a new job, moving to a different city, or altering a long-standing routine, the unknown can trigger anxiety and doubt. Our minds gravitate towards what’s familiar because it feels safer than venturing into uncharted territory. Fear of failure, rejection, or simply not knowing what to expect can paralyze us and prevent us from embracing change wholeheartedly.

Habitual Patterns Die Hard

Human beings are creatures of habit. We thrive on routine and predictability because it provides a sense of stability in an otherwise chaotic world. However, this reliance on habit can make breaking free from old patterns incredibly challenging. Whether it’s quitting smoking, adopting a healthier lifestyle, or changing ingrained thought patterns, our brains resist change because it disrupts the familiar neural pathways we’ve spent years reinforcing.

Social Pressures and Expectations

Beyond individual resistance, societal norms and expectations also play a significant role in why change is hard. We are often influenced by the opinions and judgments of others, which can make deviating from the status quo feel daunting. Whether it’s conforming to cultural standards, peer pressure, or family dynamics, the fear of social rejection or criticism can hinder our willingness to embrace change.

Overcoming the Resistance: Strategies for Success

While change may be hard, it’s not impossible. Here are some strategies to help navigate the challenges of change:

1. Acknowledge and Accept: Recognize that change is a natural part of life and that discomfort is to be expected. Accepting this reality can help ease the resistance.

2. Set Clear Goals: Define what you want to achieve through the change and break it down into manageable steps. Having a clear vision can provide motivation and direction.

3. Build a Support System: Surround yourself with people who support and encourage your efforts towards change. Whether it’s friends, family, or a professional network, having a support system can provide invaluable guidance and encouragement.

4. Practice Self-Compassion: Be gentle with yourself throughout the change process. Understand that setbacks are inevitable and view them as opportunities for growth rather than reasons for self-criticism.

5. Stay Flexible: Remain open to adjusting your approach as needed. Change is rarely linear, and being adaptable can help navigate unexpected challenges along the way.

6. Celebrate Progress: Acknowledge and celebrate each milestone, no matter how small. Recognizing your achievements can boost confidence and momentum toward further change.

In conclusion, while change may be accompanied by discomfort and uncertainty, it also holds the potential for growth, discovery, and transformation. By understanding the reasons behind our resistance to change and implementing strategies to navigate it effectively, we can embrace change as an opportunity for positive growth and fulfillment in our lives. Are you ready for change?

Book a session now with Cape Coral Therapists and start your journey.

Written by Kellie Hatch, Mental Health Graduate Student

Filed Under: Inspire, Intimacy, kindness, Mental Health, Self-Worth, Women Empowerment

Healing from Your Past: A Pathway to Self-Trust and Transformation

September 20, 2024 by April Brown

Our past experiences shape who we are, influencing our thoughts, emotions, and behaviors in profound ways. When these experiences include trauma, betrayal, or significant loss, they can leave lasting scars that affect our ability to trust ourselves and others. However, healing from these past wounds is not only possible but can be transformative. By embarking on a journey of healing, we can learn to trust ourselves more deeply in the present moment, leading to a life of greater fulfillment and authenticity.

Understanding the Impact of the Past

The past, particularly painful experiences, can create a narrative that defines our self-worth and capabilities. For instance, if you were often criticized as a child, you might carry a belief that you are not good enough. If you experienced betrayal in a relationship, you might struggle with trusting others and, by extension, trusting your own judgment. These narratives can become deeply ingrained, operating on a subconscious level and influencing our daily decisions and interactions.

The key to changing these narratives lies in acknowledging and healing from these past wounds. This process often involves revisiting painful memories, understanding their impact on your current behavior, and working through the emotions associated with them. It’s a challenging journey, but it’s also a necessary one for fostering self-trust.

The Healing Process

Healing is a multifaceted process that requires time, patience, and often professional support. Here are some steps to consider on your healing journey:

1. Acknowledgment and Acceptance

The first step in healing is to acknowledge the pain and trauma from the past. This means allowing yourself to feel the emotions associated with these experiences without judgment. Acceptance does not mean condoning what happened but rather recognizing that it is a part of your history that needs to be addressed.

2. Seek Professional Support

Therapists, counselors, and support groups can provide a safe space to explore your past and its impact on your present life. They offer tools and techniques to help you process emotions, challenge negative beliefs, and develop healthier coping mechanisms.

3. Self-Reflection and Mindfulness

Engaging in regular self-reflection helps you gain insights into how past experiences are influencing your present thoughts and actions. Mindfulness practices, such as meditation, can be particularly effective in helping you stay present and observe your thoughts and feelings without becoming overwhelmed by them.

4. Self-Compassion

Healing requires a lot of self-compassion. Be gentle with yourself as you navigate through painful memories and emotions. Acknowledge your courage in facing these challenges and remind yourself that healing is a gradual process.

5. Rewrite Your Narrative

As you work through your past, you have the opportunity to rewrite the narrative of your life. This means shifting from a place of victimhood to one of empowerment. You can begin to see yourself as someone who has overcome adversity and is capable of growth and change.

Building Self-Trust in the Present

Once you start healing from your past, you create space for building self-trust in the present. Here’s how this transformation can unfold:

1. Enhanced Self-Awareness

Healing enhances your self-awareness, allowing you to understand your triggers and patterns. With this awareness, you can make more conscious choices rather than reacting based on old wounds. You learn to trust your judgment and intuition, knowing that they are informed by a clearer understanding of yourself.

2. Improved Decision-Making

When you trust yourself, you become more confident in your decision-making abilities. You learn to listen to your inner voice and value your own opinions and desires. This leads to making choices that are more aligned with your true self and values.

3. Increased Resilience

Healing builds resilience. As you confront and overcome past traumas, you develop a stronger sense of self and a belief in your ability to handle challenges. This resilience translates into greater trust in your capacity to navigate life’s ups and downs.

4. Authentic Relationships

Trusting yourself allows you to engage in more authentic relationships. You become better at setting boundaries and communicating your needs and desires. This authenticity fosters deeper and more meaningful connections with others, as you are no longer operating from a place of fear or insecurity.

5. Personal Empowerment

Ultimately, healing and self-trust lead to a sense of personal empowerment. You realize that you have the power to shape your life and make choices that bring you joy and fulfillment. This empowerment transforms your life, as you are no longer held back by past wounds but are free to pursue your dreams and aspirations.

Practical Steps to Foster Self-Trust

Here are some practical steps you can take to foster self-trust in your daily life:

1. Practice Self-Care

Regular self-care practices reinforce the message that you are worthy of care and attention. This can include physical activities, such as exercise and healthy eating, as well as emotional and mental self-care, like journaling or spending time in nature.

2. Set and Achieve Small Goals

Setting and achieving small goals helps build confidence in your abilities. Start with manageable tasks and gradually take on more challenging ones. Each success reinforces your belief in yourself and your capabilities.

3. Listen to Your Intuition

Pay attention to your gut feelings and instincts. Practice making decisions based on your intuition and observing the outcomes. Over time, you will develop greater trust in your inner guidance.

4. Celebrate Your Progress

Acknowledge and celebrate your progress on your healing journey. Reflect on how far you’ve come and the positive changes you’ve made in your life. This reinforces your self-trust and motivates you to continue growing.

5. Surround Yourself with Supportive People

Surround yourself with people who support and encourage your healing and growth. Positive relationships provide a foundation of trust and safety, which can bolster your own self-trust.

Conclusion

Healing from your past is a transformative journey that requires courage, patience, and self-compassion. As you heal, you learn to trust yourself more deeply in the present moment, leading to a life of greater authenticity, empowerment, and fulfillment. By acknowledging and addressing past wounds, you create space for self-trust to flourish, allowing you to navigate life with confidence and resilience. Embrace the healing process and watch as it transforms not only your relationship with yourself but also your entire life.

If you’re ready to end looking for cosigners on every decision in your life and are ready to step into your power, reach out to Cape Coral Therapists today.

Written by Kellie Hatch, Mental Health Graduate Student

Filed Under: Intimacy, kindness, Mental Health, Self-Worth

How Play Therapy Helps Children Conquer Anxiety

September 13, 2024 by April Brown

Working with children and guiding them through their challenges is a passion of mine over the last 15 years. Play therapy offers a holistic approach to addressing childhood anxiety, allowing children to express themselves authentically while developing essential coping skills. As a marriage and family therapist intern, incorporating play therapy techniques into my practice can make a profound difference in the lives of anxious children and their families. By fostering a therapeutic environment grounded in empathy, acceptance, and creativity, we can empower children to overcome their anxiety and thrive emotionally.

Play therapy operates on the principle that play is the language of children. Through toys, art materials, and other expressive mediums, children can communicate their inner world, fears, and anxieties in a non-threatening manner. Play therapy sessions are guided by the therapist, who observes, reflects, and empathizes with the child’s play, providing a supportive presence throughout the process.
In the context of anxiety, play therapy offers children opportunities to confront their fears, develop coping strategies, and build resilience. Whether it’s engaging in imaginative play, creating stories, or using puppets to act out scenarios, children can gain insights into their emotions and learn effective ways to manage anxiety.

Thank you for joining us on this journey through the world of play therapy.

Written by Danielle Fous, Mental Health Graduate Student

Filed Under: Anxiety, Family, Inspire, kindness, Mental Health, Self-Worth

The Path to Self-Discovery: Carl Jung’s Concept of Individuation

September 6, 2024 by April Brown

Why should I care about a psychologist that died in 1961? Well, he just may help you on your therapy journey to greater understanding and creating a life you love.

In the realm of psychology, few names evoke as much intrigue and fascination as Carl Gustav Jung. Renowned for his pioneering work in analytical psychology, Jung delved into the depths of the human psyche, unraveling intricate layers of the unconscious mind. Among his many contributions, one concept stands out prominently: individuation.

Individuation, as proposed by Jung, is not merely a psychological process but a profound journey towards self-discovery and fulfillment. It encompasses the integration of the conscious and unconscious aspects of the psyche, leading to the realization of one’s true self and unique potential. In essence, it is a quest for wholeness and authenticity.

At the core of Jung’s theory of individuation lies the concept of the collective unconscious—a reservoir of universal symbols, archetypes, and primordial images shared by all humanity. According to Jung, the individuation process involves confronting and assimilating these unconscious contents, thereby transcending the limitations of the ego and connecting with the deeper dimensions of the self.

The process of individuation is not without its challenges. It requires courage, patience, and a willingness to confront the unknown aspects of the self. Jung likened the individuation journey to a descent into the depths of the unconscious—a journey fraught with peril but rich with the promise of transformation and renewal. Along the way, individuals may encounter various psychological obstacles, such as inner conflicts, emotional turmoil, and existential crises. Working through these constellations can be helped with therapy modalities such as Cognitive Behavioral Therapy, Internal Family Systems and Mindfulness. These experiences serve as catalysts for growth and self-
realization, ultimately leading to a deeper sense of meaning and purpose.

Central to Jung’s concept of individuation is the idea of the self—the totality of the psyche, transcending the ego and encompassing both conscious and unconscious aspects. Unlike the ego, which is concerned with individual identity and self-preservation, the self represents a higher, more inclusive level of consciousness—one that is attuned to the collective and cosmic dimensions of existence. Through the
process of individuation, individuals strive to align themselves with the guiding force of the self, thereby fulfilling their innate potential and contributing to the greater good of humanity.

Individuation is not a linear or prescriptive process but rather a highly individualized journey shaped by personal experiences, insights, and aspirations. While Jung provided a framework for understanding and navigating this transformative process, he emphasized the importance of individual autonomy and self-discovery. Each individual must forge their own path towards individuation, drawing upon their unique strengths, values, culture and creative impulses.

In today’s fast-paced and increasingly complex world, the concept of individuation holds profound relevance. In a society that often prizes conformity over authenticity, the journey towards self-discovery and wholeness is more important than ever. By embracing the principles of individuation, individuals can cultivate a deeper sense of self-awareness, resilience, and empathy, paving the way for a more meaningful and
fulfilling existence.

By embarking on your therapy journey with a focus on individuation, individuals can connect with the deeper dimensions of the self.

Written by Megan Mckeon, Registered Mental Health Intern #25199

Filed Under: Inspire, Intimacy, kindness, love, Mental Health, Self-Worth

3 Things I Wish I Knew When I Began Therapy

August 30, 2024 by April Brown

You don’t have to pretend you’re ok.

Your therapist is fully equipped to meet you exactly where you are. Being authentic in session also gives your therapist more of an accurate picture of who you are. There is no way to heal what we don’t reveal. With the understanding rapport and trust can take some time to build. It is important that when you are comfortable you feel, the more you begin to share. Therapy is meant to be a nonjudgmental and free space. A place where you don’t have to worry about judgement.

2. Do not stress so much on if you are good or bad person.

When we think we are bad people we hide the things that would support that belief. We won’t address the times we were in the wrong. We tell the half of the story that shows how much of a victim we are. This is the same with desiring to be seen as good. When the desire for goodness, surpasses the desire for healing. We trade honesty in for in for the facade of a perfect image.

3. Healing takes time

Therapy is not a magic pill that will give you relief the moment you leave your first session. Sometimes things can get worse before they get better. Uncovering the past and processing hurts can bring all those feelings rushing back. If we aren’t careful, we will leave before the miracle happens. Healing comes to those who are willing to work for it. Persistence is the magic that we need to succeed in therapy. Simply put, “Don’t give up!”

As the world continues to change around us at a rapid rate, we need unbiased places to process our experiences. My hope is that therapy can be that outlet for those who feel they have no one to listen.

Written by Tim Nelson, Registered Mental Health Intern #25977

Filed Under: Anxiety, Depression, empower, Intimacy, Mental Health, Self-Worth

Stay, Go or Fall for the Subtle Settle?

July 26, 2024 by April Brown

Did you even notice that talking about the ups & downs of relationships is not easy? In fact, most adults have bits and pieces of past relationships that they haven’t shared with another soul. Have you explored relationship status discussions as of late or do you (like many) avoid them at all costs? There is an old joke in which one partner says to the other…”I said I loved you forty years ago, if that changed, I would have let you know!” This may be funny but it is a recipe for disaster and dissolution of unions! Hence, it may be time for you to take a closer look. I believe you are worth it and relationship exploration can help understand past history which affects future success.

Let’s have an honest, open-minded look at your past & present romantic relationships?
Happiness and fulfillment for most couples includes good communication, faith, empathy, patience, forgiveness, intimacy and more. Romantic relationships can come in many forms, some good, some great, some meh, some bad and others downright terrible! All have the power to change our lives, for better or for worse. Most directly correlate with the desires of our heart. This accounts for the fact that romantic attachments often include the most incredible and unfortunately, some of the absolute worst moments and days of our lives.

Truth be told, most adults know when our romantic relationships rock.
What’s more, our “wise minds” also recognize when our relationships become unsatisfying, uninspiring or even toxic.
We may struggle to verbalize or even admit it to ourselves but few can deny relationship status after a careful examination of conscience. For this reason, we should call it what it truly is and do something if it is not working in our life stories.

Rating relationships might look something like this…
Your partner makes you a better person, lifts your spirits, treats you well, listens with empathy, shares interests, etc.
In this case, you are blessed with a good match.
Better yet, if your heart skips a beat when your eyes connect across the room…BINGO! BANGO!!!
On the other hand, if your partner brings you down, is emotionally, mentally or physically abusive, cheats, lies and repeatedly leaves you unsatisfied, this match may be toxic and you may need to (as the expression goes) RUN!!!
It is easy for most to identify the toxic, knock-down, drag-out fighting, manipulating, gaslighting,
cheating, crying, etc. but what about the not so obvious troubled relationships?
The relationships that contain little, if any, spark. They are less threatening, less exciting, less
dramatic and produce less or zero butterflies in our bellies. I’m talking about the subtle settle partnerships.
The links that beg us to ponder,
“Should I stay or should I go?” or “Am I settling for less than I deserve?”
The subtle settling in a mundane or less than satisfying affair may include complacency, familiarity and a bit of boredom. Perhaps this is a relationship that started out slowly and failed to launch. It may be a friendship that formed when one or both parties feared being alone more than being a part of a couple that often contemplates what might be missing. If your relationship is falling short of your expectations or your core values are not in line with your actions and behaviors, it may be time to reinvent, reboot or remove this relationship for better mental health.

American psychologist, John Gottman has labeled Four Horsemen, or hooks that interfere with relationship success. They are criticism, defensiveness, stonewalling and contempt. These behaviors can devastate and wreak havoc on romantic unions. Careful attention to the reduction or elimination of these behaviors can build strong, healthy attachments. Additionally, hard work and focus can lead to recovery and reunion for struggling couples that brave these destructive behaviors.

Some say that being alone is better than being in a relationship with the wrong person.
What do you say? As a Couples Counselor, it is not my job to answer that question or even offer advice.
I can only make observations and pose thought-provoking questions that help to reveal next best steps.
Some of these questions may include:
Do you love yourself enough to go it alone indefinitely?
Do you believe that you are already whole and that a partner should supplement and spark joy?
Do you trust your Higher Power to place your person in your life at the appropriate and well appointed time?
Does your partner make you a better person?
Are you settling for less than you deserve?
Does thinking about your partner evoke feelings of joy, peace, safety, indifference, fear, sadness or discord?
If you are unsure, you may need to explore your thoughts and feelings with the use of an emotions wheel, similar tools and a
trained professional.
If you need assistance processing or would like to have help sorting and working through issues
heavy on your heart, please reach out to one of our fabulous relationship counselors.
We care and think you deserve the very best intimacy, happiness and fulfillment in relationships near and dear
to your heart. We consider it a privilege to help create and maintain solid, stable connections and thank you for the opportunity to serve. You and your relationships are worthy of a love that meets or beats your expectations! I will leave you with this and please remember that self love is ALWAYS a part of true love!

“We’ve got this gift of love, but love is like a precious plant. You can’t just accept it and leave it in the cupboard or just think it’s going to get on by itself. You’ve got to keep watering it. You’ve got to really look after it and nurture it.” -John Lennon

Author & Photo Credit: Ria Ruane, MA, LMHC

Filed Under: Anxiety, empower, Inspire, Intimacy, love, marriage, Mental Health, Self-Worth

The Silent Struggle: Unraveling the Mental Health Consequences of Infidelity

May 16, 2024 by April Brown

Infidelity is a complex and emotionally charged issue that can have profound effects on individuals involved in a relationship. While the impact on trust and the relationship itself is widely acknowledged, the mental health consequences of infidelity are often underestimated and overlooked. In this blog, we will delve into the silent struggle that many individuals face when grappling with the aftermath of infidelity and explore the psychological toll it can take.

Betrayal Trauma: One of the most significant mental health consequences of infidelity is the experience of betrayal trauma. The discovery or revelation of a partner’s infidelity can shatter a person’s sense of security and trust. Betrayal trauma often leads to symptoms similar to post-traumatic stress disorder (PTSD), including intrusive thoughts, hypervigilance, and emotional numbness. The betrayed individual may find it challenging to rebuild a sense of safety and security, impacting their overall mental well-being.
Emotional Rollercoaster: The emotional rollercoaster triggered by infidelity can be intense and prolonged. Feelings of anger, sadness, confusion, and despair may cycle through an individual’s mind, making it difficult to find stability and emotional balance. The constant oscillation between different emotions can lead to heightened stress levels, anxiety, and even depression.
Self-Esteem and Identity Crisis: Infidelity can inflict a severe blow to one’s self-esteem and identity. The betrayed individual may question their worth and desirability, leading to a profound sense of inadequacy. This crisis of identity can trigger feelings of shame and guilt, further contributing to mental health challenges. Rebuilding self-esteem after infidelity requires a delicate and intentional process of self-reflection and self-compassion.
Trust Issues and Fear of Intimacy: The breach of trust caused by infidelity can result in long-lasting trust issues. Individuals who have experienced infidelity may struggle to trust others, even in new relationships. The fear of intimacy and vulnerability can hinder the ability to form deep connections, perpetuating a cycle of isolation and emotional distancing.
Coping Mechanisms and Unhealthy Behaviors: To cope with the emotional pain, some individuals may turn to unhealthy coping mechanisms such as substance abuse, overeating, or excessive work. These behaviors, while providing temporary relief, can exacerbate mental health issues and contribute to a cycle of self-destructive patterns.

Infidelity is not just a breach of trust within a relationship; it leaves a lasting imprint on the mental health of those involved. Acknowledging and addressing the psychological consequences of infidelity is crucial for individuals to navigate the path toward healing. Seeking professional help, fostering open communication, and practicing self-care are essential steps in rebuilding mental well-being after the tumultuous experience of infidelity.

Written by Catherina Rosen

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, Family, honesty, Intimacy, marriage, Mental Health, Self-Worth

Rapid Transformational Therapy

February 26, 2024 by April Brown

Are you curious about what’s the fastest way to achieve the life, relationship, and mental health you desire? Most of us spend years struggling with the same problems despite our best efforts to conquer them. There is a good reason for this which is more easily understood with the following explanation:

Our mind is separated into two parts; our conscious and our subconscious mind.

Our conscious mind is part of the mind that makes the “to-do list” for the day and helps strategize at work or write a paper for school. It is the critical thinking and problem-solving machine that we tell what to do and how to do it.

Our subconscious mind runs on autopilot for 95% of the day – it is the part that helps us mindlessly make our bed in the morning, gets us through the shower and other morning routines, and drives us to work while we listen to a podcast. But – have you ever arrived somewhere and realized you hadn’t been really paying attention to where you were going? Our subconscious mind automatically does our regular daily tasks so we can focus more mental capacity on the critical areas of our lives. Our subconscious mind is an extremely powerful tool we use daily to be more efficient with our time without even realizing it. However, this same tool can also inadvertently sabotage our relationships, careers, and mental health.

The subconscious mind contains a vast library of all of our past experiences, including the programming of what we felt we “are worth” at some point in our lives and what we “need to do” to be safe. It implements automatic programming to keep us in specific states it feels most familiar with, sometimes to the point of keeping us from what we want.

This is why we can literally write down on a piece of paper exactly what we want, but find it very difficult to achieve it. The subconscious mind that’s running 95% of our day is doing so on autopilot and is using outdated information from our past – keeping us right where we are.

Using Rapid Transformational Therapy (RTT), we are able to tap into this part of our mind to rapidly rewire our neural pathways for fast and permanent change. RTT is a pioneering therapy based on neuroscience that uses the most beneficial principles of Hypnotherapy, Psychotherapy, NLP, and CBT.

With the help of the counselor and while in a state of relaxation and reflection, you are able to look back at your old beliefs to see how they are affecting your thoughts, feelings, and behaviors in a negative way. Through a simple and highly effective process, it replaces our outdated belief systems and negative behavior patterns and creates new life-affirming beliefs as the transformational process begins.

If you are ready to release your past and move forward to the life you deserve in a powerful new way please contact Kellie Hatch – Mental Health Graduate Student,
for more information.

Filed Under: Anxiety, Depression, empower, Mental Health, Self-Worth

Creating Everyday ‘Insta’ Moments with Nature

December 1, 2023 by April Brown

The old pond
A frog leaps in.
Sound of the water.
– Basho, (1644-1694)

In therapy, one of the things counselors like to share with clients is the practice of mindfulness. Mindfulness is something that everyone, even kids, can learn. It is bringing attention to the experiencing of the moment. The idea is sensual noticing, acknowledging thoughts and accepting feelings. But practicing mindfulness can also be incorporated into daily life, to uplift the moment. For this exercise, we will use the frog haiku poem as mindfulness inspiration.

Basho, a famous Japanese poet, wrote the above haiku in the fifteenth century. It recalls just one single moment of nature. The silence is part of it. The sound of the water is easy to imagine. When you think of it, can you visualize the moment? What do you see, hear, smell?

Here is an exercise in mindfulness that anyone can do. Pay attention to the details and experience of nature like Basho. Think of it like producing mini ‘Insta’ moments for your senses and mind. This can be done anywhere there are elements of nature. When you notice something beautiful or special, breath it
in deeply like you are smelling a beautiful rose.

Here are some ideas:
-Take a nature walk in your neighborhood and focus on the flora and fauna in all the yards, any nature sounds you hear and the state of the sky. Breath it all in.

-Go to a botanical garden and give yourself permission to soak up the beauty of each tree, flower and shrub. Breath it all in.

-Go bird watching. Take in all the splendor of the environment. Enjoy the movement of bird flight. Breath it all in.

-Sit or take a walk on the beach, noticing the sounds of the waves, the colors and shapes of the shells, the rocks, and the composition of the horizon. Watch the sun rise or set. Breath it all in.

-Buy a beautiful bouquet of flowers and take time to study them. Look at their textures and colors and smell each part of them. Breath it all in.

-Listen to the birds in the morning through your windows. Florida is a place with birdsong. Tune in to them like a radio channel. Breath it all in.

-Try kayaking or paddle-boarding and notice all the life under the water. Breath it all in.

-Grow a seed and observe each stage closely. This one is great for kids. Teach them to breath in the moment.

-Stare at the clouds. Notice subtle colors, the sky in in motion. Look for beauty. Breath it all in.

-Houseplants are also a reliable source of connecting with nature. Study the beauty of an orchid, or the smell of a basil plant.

The exciting news is that you can bring mindfulness to anything. You can do your dishes mindfully. You can play with your children mindfully and interact with your partner mindfully. You can bring it into the shower, and to yardwork. Mindfulness is kind of like magic because it transforms the moment. If you transform enough moments, your life will be transformed.

Written by Megan McKeon – Mental Health Graduate Student at University of the Cumberlands

Filed Under: Anxiety, Depression, empower, Inspire, Intimacy, kindness, love, Men's Issues, Mental Health, Self-Worth, Women Empowerment, Women's Issues

Therapy Goals

September 21, 2023 by April Brown

We have all experienced moments in which we felt we were at a loss for handling a situation or a feeling. It is during these times we seek outside assistance, be it from friends, loved ones or with a therapist. Because these are difficult and stressful times, problem solving, positive thinking, or solution finding can seem impossible. However, in therapy this is exactly what we strive for in the midst of these chaotic moments.

This first requires an individual’s awareness they have exhausted their mental and emotional resources and acknowledge the need for professional guidance through this process. Finding a therapist with whom you can share this space continues this process through the sharing of these experiences, feelings, and struggles. It is through this exchange of honest and often difficult information the therapeutic alliance is formed. This alliance between therapist and client is the foundation on which therapy goals are created and refined.

Many individuals do not have clear therapeutic goals at the outset of this journey. Taking the time and making space to sort through uncomfortable situations and emotions brings clarity to one’s thoughts, feelings, behaviors, and therefore, their goals. Therapeutic goals can and will change throughout the process but having a goal on which to focus allows us to see solutions, successes, and areas of improvement. Therapy goals could be considered the mile markers on the journey to wellness.

Working with a therapist to achieve these goals requires individuals, couples, and families to join together, taking the information and insight acquired in sessions into their everyday lives. This day-to-day application solidifies new skills, new ways to view or assess problems, and ultimately achieve goals. Once the goals for therapy are achieved, the skills and benefits of these changes can be applied to future issues and concerns resulting in lifelong improvements in one’s well-being.

Written by April Daniel MS, NCC, LMHC – National Certified Counselor (NCC) and a Licensed Mental Health Counselor

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, Family, honesty, Inspire, Intimacy, kindness, love, marriage, Men's Issues, Mental Health, Self-Worth, selfless, Sexual Health, Uncategorized, Women Empowerment, Women's Issues

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