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Walk + Talk Therapy by the Bay

September 8, 2023 by

Walk + talk therapy by the bay is one of my favorite approaches to mental health therapy. As a trauma-informed therapist, I utilize many different therapeutic techniques to best accommodate each client’s needs. I know that sitting on a therapist’s sofa doesn’t feel safe or comfortable for many people. That’s why I offer walk + talk. It’s just like going for a walk with a friend (if your friend was a highly trained mental health professional who knew therapeutic techniques that are clinically proven to improve your mood). ♡

For people who have experienced trauma, the idea of meeting an unknown person in a small office in a new building can feel paralyzing. With walk and talk, we are able to meet in a public park where we are surrounded with other people and beautiful views. While the name implies that we will walk the entire time, there are many seating areas along the route to enjoy the shade and the warm breeze from the bay.

Walk + talk therapy offers an opportunity to reduce stress, relieve body tension, improve circulation, breathe deep and clear the body-mind of intrusive, negative, and ruminative thoughts. These sessions can help you decrease anxiety, regulate mood, enjoy more restful sleep, and more. Additionally, you can receive the feel-good brain chemical benefits of exercise, mindfulness practice and eco-psychology. In session, you can enhance insight, release body trauma, and alter behavior patterns while verbally processing your authentic truth.

In urban planning, there is a concept of integrating waterscapes into cities called “blue spaces.”

👫Studies have found that short, frequent walks along waterscapes (blue spaces) are good for your mental health.

👫There is a significant improvement in well-being and mood immediately after a person goes for a walk in a blue space, compared with walking in an urban environment or resting.

👫Waterscapes have healing effects that enhance psychological resilience to promote mental health.

👫Walk + talk therapy by the bay gives clients an opportunity to enjoy some blue spaces while boosting their mental health.

Similarly, when urban architects add nature elements to cities such as trees, plants, and grass, these are called “green spaces.”

👫 Green spaces provide fresh, healing air to the body

👫 Some mental health benefits of green spaces include: lowered stress levels, reduced rates of depression & anxiety, reduced cortisol levels, and improved general well-being

👫 Enhance your cognitive functioning, improve your sleep, and increase your levels of physical activity.

👫Walk + talk therapy by the bay gives you an opportunity to spend some time outside connecting to nature while working on your mental health.

If you’re joining me for walk + talk therapy, here are a couple things to keep in mind:

👫We don’t have to walk the whole time!

👫There is plenty of seating along the route should we choose to sit by the water and/or stop to talk in the shade.

👫Walking shoes or comfy sandals are recommended.

👫Please bring a water bottle—we’ve got to stay hydrated!

Written by Kalli Portillo, IMH24576 – Registered Mental Health Counselor Intern, EDMRIA-Approved EMDR Therapist, Certified Prepare/Enrich Couple Counselor

To learn more, review the following open access research studies or google “blue and green spaces mental health benefits.”

Benefits of walking psychotherapy:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8892051/

Waterscapes for mental health:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618438/

Importance of greenspace: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5663018/

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

The Marvel of EMDR Therapy

August 31, 2023 by

Research shows that the brain has up to 70,000 thoughts per day, and most of them are negative! It is just the way that the brain has been wired through our collective evolutionary experiences, but now we have this wonderful tool, Eye Movement Desensitization and Reprocessing (EMDR), that can allow for the engagement of the part of the brain that looks for creative solutions and adaptive thinking-the cerebral cortex. So, if you’re wondering why some thoughts and unpleasant emotions stick around much longer, no need to ruminate, try EMDR. Many people are not aware that EMDR can be used for many unhelpful thinking patterns and not just what we define as traumas. If something has affected you, and it is still on your mind in the present day and guiding or influencing your, thoughts, emotions, and behaviors, that too can be accessed and processed in an efficient manner and bring you relief. What may create a trauma for one person, may not for someone else, but distress can be a very subjective matter. Don’t hesitate to consult with an EMDRIA-approved therapist to assess whether EMDR is right for you, as unhelpful thinking can cause unnecessary suffering. Through EMDR, you can truly have a more balanced brain.

Written by Michelle Gissendanner – Registered Mental Health Intern/EMDRIA-Approved EMDR Therapist/Certified Integrative Mental Health Professional

Filed Under: Anxiety, Depression, Men's Issues, Mental Health, Self-Worth, Women's Issues

Follow the Pattern

August 10, 2023 by

As a therapist or even someone on the receiving end of therapy, looking for and following patterns is a concrete way of making sense of ourselves. How we handled or reacted to situations in the past can be a great indicator of how we will approach them in the future, as well as allude to how we learned to get by before. Patterns and tendencies act as a road map of sorts that we subconsciously follow to get us to a place that is comfortable and familiar. This concept can be broken down into two parts: (1) the pattern and (2) the destination. As aforementioned, the pattern is the behaviors and thought processes we follow that are seemingly inherent to us, while the destination is the end goal or result we hope to gain or accomplish. If the pattern is the treasure map, then the destination marks the treasure. Let’s put this into context! Suppose you are in an argument with a friend. If tension tends to make you extremely uncomfortable and you want to get to a place of peace quickly (destination), you might succumb to their demands and agree to whatever you need to in order to restore said peace (pattern). Within the same situation, suppose your aim is to prove that you are right and impose that you have your way (destination), you might interrupt your friend, speak loudly over them, and be unwilling to explore their point of view (pattern). In the final example, suppose you want to maintain your friendship and find ways to reach a mutual understanding of one another (destination), you might ask questions and respond with compassion while also presenting your case (pattern). The takeaway here is that when we are aware of our patterns, through the assistance of therapy and self-reflection, we can better identify ways to change the unhealthy and strengthen the healthy tendencies. Additionally, we can wind up with more satisfying and sustainable destinations.

Written by Cindy-Joy Rosado – Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Inspire, kindness, love, Self-Worth

An Effect of Alcohol on Neurofunction

June 14, 2023 by

Generally speaking, we think of chronic alcohol drinking as being associated with alcohol addiction or alcoholism. This is far from the truth. Chronic consumption of alcohol refers to a consistent intake, be that weekly or daily, and could mean one drink or many drinks on a consistent basis. This is much more commonplace than we may realize. Think of folks who enjoy one glass of wine or one beer after work five days a week. Think of those who drink heavily every weekend. Chronic is not necessarily problematic, however, from a neurological perspective, chronic alcohol consumption has shown distinct and definitive changes in the neurocircuits and neurochemistry of the brain. Those who chronically drink show higher stress and anxiety when not drinking and decreased mood and overall wellbeing when not drinking. This means that chronic alcohol consumption actually changes the chemistry of the brain in a way that causes these increases and decreases even when drinking has stopped. So, in order to get back to baseline, a person is then compelled to drink even more and the cycle continues (Huberman, 2023). This is an important thing to note for those who regularly consume alcohol, as these changes are dramatic ones that have an overall negative impact on health.

Sources

Huberman, Andrew (Host) 2023. The Huberman Lab [podcast]

Written by Nicole Geddie – Graduate Student in Mental Health Counseling

 

 

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

Tips for Planning for Self-Care

February 9, 2023 by
Reaching the point of burnout is, unfortunately, an all too common experience for many. Given the fast-paced, productivity-based work culture that exists in America today, burnout has essentially become the marker by which we measure success. The message we receive is this: “If you feel like you have exhausted your limits, then you are doing something right!” There is this tendency to equate how much we produce to whether or not our lives are worthwhile, but this could not be more untrue. Similarly, rest is often portrayed as something you earn once you have put in the work, but this is also false. Rest is not something we need to work toward, it is something our bodies and minds require in order for us to make it through life. With this in mind, I have compiled a list of helpful tips to utilize when planning for self-care. While I wish I could tell you I picked this up without error, the only reason I am able to make such a list is because I have tried and failed many times… And this is what I have learned!
1. Identify the difference between things that make you feel rested versus what makes you feel fulfilled. Some activities might fall into both categories, but it is helpful to distinguish between the two. Restful activities often alleviate stress and induce a sense of tranquility. Fulfilling activities are things one enjoys and are often fun. For example, meditating or going on a walk might help one feel rested, whereas painting or gardening might be fulfilling.
2. Identify the people and things that hinder your ability to unwind. For instance, if you are a parent and being around your child is stressful in that you focus solely on their needs, you may need to find someone to care for your child during your self-care time. Similarly, having your work phone on you while you attempt to rest might prevent you from being able to relax as your phone might go off or you might feel compelled to check it regularly.
3. Review your weekly schedule and identify spaces of time in which you are able to engage in self-care. Whether your schedule is wide open or packed with commitments, making time for self-care is something one has to be intentional about planning because it will not always “just happen” or “work itself out.”
4. Once you have decided on a restful or fulfilling activity, have ensured you will not be distracted by certain people or things, and have chosen a date and time for self-care, make sure all of your regular responsibilities are tended to prior. As an example, one might handle all of their house chores, clear out their inbox, and predetermine dinner plans in order to set themselves up for nothing but rest on the day of their self-care. This is important because “past you” is taking care of “future you” in a way that will make you feel even more taken care of.
5. Finally, make sure you plan for self-care at least once a week. While there are ways to find rest and fulfillment in small ways throughout the week, it is imperative that you care for yourself and separate blocks of time. If you are able to give so much to others (i.e. work, school, family, etc.), you need to be able to give yourself much as well.
Written by Cindy-Joy Rosado – Graduate Student in Mental Health Counseling
Filed Under: Anxiety, Depression, empower, faith, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth, selfless, Women Empowerment

Elevate Your Mood

February 3, 2023 by

How can we turn our good mornings into good days, and our good days into good evenings? One simple but potent way to help steer your mental health in the right direction is to be consistent about getting your daily dose of morning sunlight. Research heavily suggests that exposure to
early morning sun elevates mood by producing serotonin, a crucial chemical for the prevention and treatment of depressive symptoms. Being diligent in getting that morning sunshine is also a great way to create a routine that helps set the tone for the day, likely increasing productivity and overall satisfaction. It may be especially helpful to get outside in the sun for some physical activity in the morning, such as walking or running. This will increase endorphins, elevating your mood even further.

Furthermore, exposure to full-spectrum morning sunlight will help reset your circadian rhythm by suppressing melatonin in your system until it is needed later in the day, while increasing your serotonin giving you a boost in both energy and mood. When consistent, evidence suggests you’ll experience more restful, uninterrupted sleep creating a healthy sleep-wake cycle which plays a huge role in overall mental health and wellbeing. This one small change to your daily routine packs a powerful punch.

So grab your cup of coffee, and a good book, or put your walking shoes on and bask in that soft, early morning sunshine as you get ready to face the day ahead!

Written by Nicole Geddie – Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Depression, Inspire, kindness, love, Self-Worth

Six Dimensions of Wellness

January 26, 2023 by

On the heels of world changing events like a global pandemic, many communities were intensely affected by Hurricane Ian in September. As we adjust to new challenges and situations which have arisen from these, we continue to experience the problems that existed before pandemics or natural disasters. Now, as we approach holidays and other stressful situations it is more important than ever to focus on key concepts for maintaining wellness.

Mental health counseling focuses on striving for wellness in all areas of our lives as foundational to managing stress and other mental health concerns. If you currently feel overwhelmed, lack direction, or simply don’t ‘know where to start try using the six dimensions of wellness listed below daily to gain control over your mental health and wellbeing.

Environment: First, take a look at your daily routines throughout the week and on the weekends. Your environment is your home, your commute, your workplace, etc. As you evaluate your space, you may feel calmer when your space is tidy and organized. This would become an area of focus each day by spending time to clean and organize and then to maintain this space. If your commute is stressful, take a look at areas you can improve. For example, choose calming music, an entertaining audiobook, or podcast to reduce the focus on the stressful aspects of the ride. Or turn the music off and use this time to transition from work to home.

Emotional: A daily focus on emotional wellness may begin with noticing your emotions throughout the day. Are you in control of your emotions? Do you struggle maintaining your level of calm, anxiety, happiness, sadness, or anger? Journaling is a great way to record your thoughts and learn more about the emotions you are experiencing. Therapy is a great place to jump start or explore this focus and to gain insight into how you are feeling and how you are currently managing.

Physical: Physical health is a dimension most of us are aware we need to focus on. A daily focus on physical health means eating foods that are nourishing, establishing a sleep schedule for adequate restorative sleep, going for a walk or taking time to stretch between activities throughout the day. These can be simple, but it requires us to make them a priority consistently to achieve wellness.

Intellectual: Learning something new every day can be the goal here. Or it can mean reading a new book, exploring a subject of interest at the library or online. Learn more about yourself as well by seeking to learn a new skill or hobby. Overlap between the dimensions might be helpful here, so use that long commute to listen to an audiobook or podcast.

Social: Focus on the social dimension might include calling a friend or a loved one just to check in and say hello. It may mean making time to visit a friend or family member. This could also be a time to overlap dimensions with the intellectual and join a group and learn to cook or paint. Volunteering your time is also a good way to develop friendships and make lasting contributions to the community.

Spiritual: This dimension is about your connection to your belief system. Meditation, prayer, or taking time to commune with nature are ways to recharge your batteries in this dimension. This also allows you to explore how you find meaning and the ways in which that meaning is influencing your life.

The six dimensions of wellness focus on our environment, emotional wellbeing, physical health, intellectual pursuits, spiritual involvement, and social interactions. Remember, we are individuals and our needs in each area will vary from person to person. Also, being flexible with how we focus on each dimension daily will help with making these a priority in some way every day. If you are having difficulty finding or maintaining balance in your life, reach out to a qualified mental health professional for assistance.

Written by April Daniel – Registered Mental Health Counselor Intern

Filed Under: Anxiety, Communication, Depression, empower, faith, honesty, Inspire, kindness, love, Mental Health, Self-Worth

Holly Jolly Stress

December 21, 2022 by

It’s the most wonderful time of the year! Right? For some, the holiday season is a time to be anticipated. It’s a time for family, friends, celebrations, and thankfulness. Christmas carols boast of joy, love, cheer, family traditions and light hearts. This, however, is not the reality for some. The holiday season can be a time of extreme stress, exacerbated loneliness, depression, anxiety, and even grief. To make matters worse and the burden heavier, the holidays are also a time during which people tend to compare their lives to those around them, magnifying and compounding those negative feelings. Here are some important tips and reminders for those who struggle during the holiday season:

1. Consider creating new traditions for yourself if the old ones aren’t working.

2. Surround yourself with people who may be in a similar mindset during the holidays and need like-minded friendship and support. Focus on connecting with others even if it is not by conventional means. Avoid isolation and disconnection.

3. Recognize and accept your feelings without judgement. You are absolutely not alone. Be gentle with yourself and go out of your way to avoid potential triggers even if that means declining certain invitations.

4. Prioritize your self-care. Remember, the holiday season is just that: a season. If this time of year is particularly difficult for you, remember it will pass.

Written by Nicole Geddie – Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Depression, empower, faith, Family, kindness, love, Mental Health, Self-Worth

Every Voyage Needs a Captain’s Log

October 24, 2022 by

Do you ever get swept up in the momentum of a day, week, or month, then pause and try to make sense of the blur? Does tunnel vision ever make things blend and get jumbled for you? Life often takes us on voyages, grand journeys toward big picture goals. But without taking notes along the way, things can get disorienting. That’s why every voyage needs a captain’s log. And the good news is that these days we all carry one in the form of our smartphones.

Journaling is well-documented as having tremendous benefits on our mental health and can help us notice patterns, connections, and opportunities that we may otherwise miss. Like many good habits though, it can be challenging to get started and stay consistent with it. Recently, many people are finding success in journaling by linking it with a smartphone use many of us know all too well: checking social media.

So, you get the urge to lift your phone and check your favorite app. But now that you remember every voyage needs a captain’s log, you go first to your notes app or a journaling app of choice. You jot down things like what time you woke up, how you’re feeling today, what things you want to get done before bed, and even some things you’re grateful for. Now, feeling grounded and mindful, you can click over to social media or move on with your day. Either way, taking brief moments to jot down where you’re at can be a great way to turn your smartphone use into something restorative and beneficial.

When journaling becomes a daily habit, it can be a fantastic resource for growth and direction. Ever get into a slump? Look back on your notes and find a time when you were feeling well. What were you eating then? How were you spending free time? Who was fostering your positive mindset? Let your past self remind you of the things that bring you joy and fulfillment, as well as some things you may want to steer clear of. Start building your captain’s log today and see where the voyage takes you.

Written by Louis Nicholas – Graduate Student in Mental Health Counseling

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

Feminist Theory and Self-Care in the Modern Age

August 25, 2022 by

Rebranding the “Bimbo”

In 2022, young people have abandoned traditional theories of feminism and equality. Instead, they’re concentrating on something far more optimistic and unexpected: “bimboism.” But what exactly is a bimbo? Isn’t “bimbo” a derogatory term? And what does this have to do with mental health? The answer is, shockingly, quite a lot.

Traditionally, “bimbo” was defined as an attractive but insipid or “dumb” woman. Nowadays, young people are looking to reclaim the word. Feminist Theory has been prevalent in mental health counseling for decades; The work of Karen Horney comes to mind. But Millenials and Generation Z have a new take on feminism. Shot into the zeitgeist by Tiktok and Generation Z, the modern “bimbo” is the lovechild of social media and third-wave feminism. She stands for equality for all and, surprisingly, self-care & mental health. Syrena, a Tiktok creator known as @fauxrich, defined a bimbo as a traditionally or hyper-feminine woman often villainized for her love of traditionally feminine things, including self-care, caring for one’s physical appearance, and being in touch with one’s emotions. Griffin Maxwell Brooks, a Tiktok content creator, expanded on “the study of bimbology” in a video, saying, “nobody can tell you how to be a bimbo, since it isn’t about how people see you.” They continued, “There is no gender, class, color, or ability in the bimbo. The only prerequisite for bimbofication is embracing and reclaiming your body in the name of independence.”

For years, psychologists, therapists, and other mental health workers have worked for equal rights for both men and women. Unfortunately, in modern media and Western culture, traditionally feminine interests (such as watching romantic comedies, enjoying a spa day, or participating in any form of feminine activities as self-care) were seen as superficial, shallow, and for the unintelligent. Even in medical and mental health fields, the deep disdain for female emotions can be seen. For example, the verbiage of Histrionic Personality Disorder, with “histrionic,” originating from the Greek prefix hystera, meaning “womb” or “uterus.” Extreme emotions, attention-seeking behavior, and even being excessively consumed with grooming are all female-coded symptoms of HPD.

While the sub-culture of the new-age bimbo is relatively new on social media, what she represents is clear: a new, radical acceptance of all things traditionally feminine, including the full spectrum of her emotions, interests, and preferred self-care.

Written by Victoria Baker, Graduate Student in Mental Health Counseling

Filed Under: Depression, empower, honesty, Inspire, kindness, love, Self-Worth, Women Empowerment, Women's Issues