Women Empowerment Archives - Cape Coral Therapists

3 Habits Impacting Your Mental Health

November 1, 2024 by April Brown

Oftentimes, when we think about what could harm our mental health, our minds go to major life events—the loss of a job, the end of a relationship, or the death of a loved one. But small habits that often go unnoticed can also play a major role. Below are three common habits that could be negatively affecting your mental health:

1. Not Getting Enough Sleep
Sleep impacts your mental health in numerous ways—it can affect your cognitive skills, mood, and behavior. As such, failing to get enough sleep can increase your risk of anxiety and depression and make it more difficult for you to focus, solve problems, make decisions, remember things, and control your emotions and impulses. Try sticking to the same sleep schedule, keeping your bedroom cool and dark, and performing a relaxing activity before bed (e.g., taking a warm bath or reading).

2. Being Inactive
In today’s busy world, it can be difficult to find time to exercise, but it’s important to stay active. Not only can exercise improve your physical health, but it can also boost your mental health. In fact, studies have shown that regularly exercising could reduce your risk of depression.

3. Scrolling Through Social Media
Social media can be beneficial—it can help you stay connected to long-distance family and friends and keep up with current events—but research suggests that spending too much time on it can lead to anxiety and depression. To reduce your screen time, try setting a timer, turning off notifications, or deleting apps from your phone.

Start Improving Your Mental Health
In addition to breaking the negative habits described above, one of the best things you can do to boost your mental health is speak to a therapist. Fortunately, you can entrust your care to the skilled team at our practice. Once we’ve learned more about you and any issues you may be experiencing, we’ll be able to provide you with customized advice for how to eliminate negative habits from your life and start implementing more positive ones. Contact us today to schedule your first appointment.

Written by Sherline Herard, Licensed Mental Health Counselor

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

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

Embracing Healing: The Crucial Role of Therapy in Maternal Mental Health

March 15, 2024 by April Brown

The journey into motherhood is a transformative experience, filled with joy and challenges. Amidst the joy, many mothers grapple with the complexities of maternal mental health. Therapy emerges as a powerful and essential tool in navigating this terrain, offering a space for healing, understanding, and resilience.

Understanding Maternal Mental Health Challenges: Maternal mental health challenges are diverse, ranging from the “baby blues” to more severe conditions like postpartum depression and anxiety. These challenges can impact a mother’s emotional well-being, her ability to bond with the baby, and overall family dynamics. Recognizing the signs and seeking therapeutic support is a crucial step towards addressing these challenges.

The Therapeutic Connection: Therapy provides a unique and safe space for mothers to explore their thoughts, feelings, and experiences without judgment. The therapeutic relationship can offer a sense of validation, empathy, and understanding that is particularly valuable during a time when mothers may feel overwhelmed or isolated.

Validation of Emotions: Mothers often experience a wide range of emotions, from joy and fulfillment to guilt and self-doubt. Therapy helps validate these emotions, emphasizing that it’s okay not to be perfect and providing tools to cope with the challenges of motherhood.

Addressing Postpartum Depression and Anxiety: Therapy is a cornerstone in the treatment of postpartum depression and anxiety. Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and interpersonal therapy are among the therapeutic approaches that have demonstrated effectiveness in helping mothers manage and overcome these conditions.

Improving Mother-Infant Bonding: A strong mother-infant bond is crucial for the child’s emotional development. Therapy can facilitate this bond by addressing any mental health challenges that may hinder a mother’s ability to connect with her baby. Techniques such as parent-child interaction therapy (PCIT) can be incorporated to strengthen this vital relationship.

Support for Relationship Dynamics: The transition to parenthood can strain relationships. Therapy provides a space for couples to navigate this transition, improve communication, and support each other through the challenges, fostering a healthy family dynamic.

Postpartum Support and Beyond: Therapy is not only beneficial during the postpartum period but can also provide ongoing support as mothers navigate the various stages of parenthood. It equips them with coping mechanisms, stress management skills, and resilience to face the evolving demands of motherhood.

Destigmatizing Mental Health: Engaging in therapy helps destigmatize maternal mental health challenges by normalizing the idea that seeking help is a proactive and courageous step towards well-being. This shift in perception is crucial for creating a culture where mothers feel empowered to prioritize their mental health.

Therapy stands as a beacon of support and healing for mothers facing the complexities of maternal mental health. By recognizing its importance, society can contribute to creating an environment where every mother has the opportunity to embrace healing, find resilience, and cultivate the emotional well-being needed to nurture both herself and her child.

Written by Jennifer Freel – Mental Health Graduate Student

Filed Under: Anxiety, Depression, empower, Mental Health, Women Empowerment, Women's Issues

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

Walk + Talk Therapy by the Bay

September 8, 2023 by April Brown

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

Tips for Planning for Self-Care

February 9, 2023 by April Brown

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

Feminist Theory and Self-Care in the Modern Age

August 25, 2022 by April Brown

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

Summer Loving ❤️

June 30, 2022 by April Brown

Summer… Even the word brings on a sweet smile!

This spectacular time of year comes after spring and before fall. Many agree that it’s the best season of all. A time where we can all use a splash of replenishment as the days grow longer and the soul longs for sunshine and the sea.

Traditionally, this special season suspends the 3 R’s of reading writing and arithmetic and sets the stage for 2 R’s that are far more gratifying and satisfying to our mental health, rest, and relaxation.

Have you put much thought into making this summer sizzle? If not, it may be time to turn up the heat and consider the following FUN and affordable activities:

stargazing
exercising
gardening
pleasure reading
dancing/movement
yoga/pilates/tai chi
visiting a park/ zoo/ museum/ planetarium
building a treehouse
creating/sketching/ drawing/ painting/sidewalk chalk
praying/ meditating
collecting seashells
building a sand castle
hiking
writing/ sharing your story
kissing
playing board games
playing cards
playing hopscotch
playing sports
serving others
volunteering
baking
floating/ splashing in the sea
cycling/skating/roller blading
caking an ice cream sundae
other

Can you think of ten additions to begin your Summer Bucket List?
FUN things to do that lift your spirits and make your eyes sparkle!
If so, add them to create your unique summer bucket list! Check off as you complete and add other activists as you discover all of the pleasures of summer.
Let’s make the most of this awesome season!
Summer… I’m loving it!!

written by: Ria Ruane, MA, RMHCI art work by: Alexa Ruane

Filed Under: Communication, Couples/Marriage, empower, faith, honesty, Inspire, Intimacy, kindness, love, marriage, Mental Health, Self-Worth, Sexual Health, Women Empowerment

FORGIVENESS IS ESSENTIAL FOR HEALING

June 23, 2022 by April Brown

Forgiveness is a tool that we all possess as humans, but if you choose not to utilize your tool it becomes something that is foreign and many times it leads to something that we feel we no longer possess.

The truth is that forgiveness is a necessary tool to utilize in your daily life because it a tool that kick starts healing in your life both mentally and physically. According to Kirsten Weir, Research has shown that forgiveness is linked to mental health outcomes such as reduced anxiety, depression and major psychiatric disorders, as well as with fewer physical health symptoms and lower mortality rates.

In life, energy is something that we definitely utilize everyday, but if the energy you contain is contaminated with a lot of ongoing pain that you choose to not relieve yourself of it leads to various developments of mental and or physical conditions. This is why forgiveness is meant for the survivor rather than the offender that inflicted the pain.

Many may assume that forgiveness means that you are letting someone off the hook, but this is false evidence appearing real because forgiveness really means that a person is choosing to forgive the experience that they had and is choosing to relieve their-self of the negative emotions that has had a hold on them for years because of the choice to hold on to the constant pain and torment that is familiar to them.

When you choose to not forgive it is as if you are drinking a toxic drink and expecting those that hurt you to reap the consequences of it.

Forgiveness is a process and in that process the first step is to be willing to allow yourself to be open to forgiving. Then acknowledge all hurt and pain rather than consuming it as something you can never overcome. Once this is done identify how not forgiving is helping or not helping you. In addition, identify how forgiveness could help you and what your life could be like if you chose to forgive. After going over all of this review everything that you identified and based upon your realizations choose what will serve your life for the better because your life is yours and nobody else can live it but you.

Written by Bria Young, Registered Mental Health Counseling Intern

Reference

Weir, Kirsten. (2017). Forgiveness can improve mental and physical health. American Psychological Association. Vol. 48 (1). Pg. 30

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, Family, honesty, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth, selfless, Women Empowerment

Reference

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