therapy Archives - Cape Coral Therapists

“We can’t hate ourselves into a version of ourselves we can love.” – LORI DESCHENE Cheat Sheet for Affirmations

September 11, 2020 by April Brown

When you think about who you are, what do you say? Is it harder to come up with positive things about yourself than things you wish were different about you?

If you tend to focus on the stuff you wish were different such as “I wish I was skinnier” or “I wish I had more money” etc., you are not alone.

We are conditioned to think about the things that we want to be different more than we do positive things about ourselves. Part of our conditioning is evolutionary. We need to be our best self to survive and to reproduce. The other part of conditioning is societal.

Social media, friends, family, school, work all impact the way that we believe we need to look, act, behave, and what success looks like. We are constantly striving for better.

While wanting to continue to grow and become more successful is awesome, it can be easy to forget about celebrating ourselves for who we are.

When was the last time you told yourself you looked good in the mirror or you are proud of the person you are?

Chances are is has been too long. When we are constantly telling ourselves we need to be better and do better, we end up thinking we aren’t good enough.

One of the most common reasons for people going into therapy is for that exact reason. We want to feel good about ourselves but feel selfish doing so. When my clients come to me for therapy nine times out of ten there is something that keeps them from feeling confident in who they are.

One of the ways I help my clients out of this is by using positive affirmations.

Positive affirmations is about changing the way we talk to ourselves. Instead of saying, “I wish I was skinnier”, we say “I am beautiful for who I am, and my identity is not just my weight”.

Speaking positively does not change a goal you have for yourself; it just celebrates who you are while you are striving for your goals.

Filed Under: Uncategorized Tagged With: affirmations, mental health, mentalhealth, selfcare, selfhelp, therapy

ADVANTAGES OF ONLINE COUNSELING

April 7, 2020 by April Brown

By: Michele Qunitin, LCSW

COVID-19 has changed all of our lives. Social distancing and staying home have become our new norm for now, and with that said, options are available to us virtually to still speak to a qualified therapist. You’ve heard about online counseling (sometimes called teletherapy) and you’re curious if it might work for you. Here are just a few of the advantages of online counseling and how it may actually work better for you at this time of being in your home.

Improved Anonymity/Avoiding Dual Relationships – In counseling, a “dual relationship” refers to having any other relationship (personal, business, etc.) with your therapist outside of your therapeutic relationship, or your therapist having close relationships with your immediate family members. Naturally, this is problematic and to be avoided if possible. Teletherapy can eliminate these concerns.
Ability to Participate in Couples/Family Counseling across Distances; Trying to schedule couples or family counseling can be so challenging, especially if one or more people in the group travel. Online counseling is a great option to bridge distances and help maintain regular therapeutic sessions.
Other Factors to Consider: While online counseling can be a wonderful option, for all the reasons listed above, there are some necessary elements in order for teletherapy to work well. Here is a list of some prerequisites.
A quiet place to talk, free from distractions. You still want confidentiality and dedicated time and space to meet, so trying to chase after a toddler or connecting in a public space isn’t going to work, especially now with the social distancing policies. Consider using headphones to improve both confidentiality and sound quality.
Hi Speed Internet connection on a computer. Many of us are used to using Skype or FaceTime for video chat, but online counseling requires using a secure platform. These platforms are free for you as the client, but you will need to install/connect to them from your computer. Your potential therapist should be able to give you more information on the platform they use.
Alternative Plan in Case of Technical Difficulties- Even the most reliable internet service may fail occasionally, and it’s never convenient when it does. Discuss the alternative plan ahead of time with your therapist so you’re not left stranded.

Conclusion

Under the right circumstances, online counseling can be just as effective as the traditional in person therapy model, or sometimes even better. Knowing what factors to be aware of from the beginning can help you find the best online therapist for you.

For More information about online counseling with Dr. April Brown, please contact directly:

239-565-6921 or email info@draprilbrown.com

Filed Under: Uncategorized Tagged With: marriage counselor, Online, relationship counselor, therapy

How to Cope with Anxiety from the Coronavirus

March 16, 2020 by April Brown

Our anxiety increases when we are confronted with threats to our health. The coronavirus constitutes such a threat.

In this article, I present steps to help you cope with the increased anxiety stemming from the coronavirus.

1. Understand Your Odds

We often experience spikes in anxiety when we believe that a threat is imminent and unavoidable. Considering the extensive media coverage over the coronavirus, it may appear that the overall risk of being infected is very high.

A good practice to lower your anxiety is understanding what are the odds that your fear will become reality. Recognizing that there is a low probability that fear will become reality reduces anxiety.

2. Recognize What You Can Control

The continued coverage over the spreading coronavirus can make us feel helpless and powerless. One may feel that taking any action is futile. Such a stance will only exacerbate one’s level of anxiety over the potential threat.

Take a moment to recognize what is within your sphere of control. There are steps you can take to promote your safety and protect your loved ones. Taking such action does not only lower the odds that you will be infected. It can also make you feel empowered and give you a sense of control over the potential threat.

The CDC has published guidelines to protect the public from being infected and further spread the coronavirus. They include:

Wash your hands often with soap and water for at least 20 seconds.
Avoid touching high-touch surfaces in public places — elevator buttons, door handles, handrails and handshaking with people.
Wash your hands after touching surfaces in public places.
Avoid touching your face, nose, and eyes.
Clean and disinfect your home to remove germs.
Avoid crowds, especially in poorly ventilated spaces.
Avoid all non-essential travel including plane trips and cruise ships.

3. Increase “The Dose” of Your Coping Skills

The use of healthy coping skills is critical for the management of anxiety. Using your coping skills becomes even more critical during times of heightened stress. Some of my favorite coping skills include:

Exercise
Journaling my thoughts and feelings
Deep breathing exercises
Meditation and or prayer

During times of heightened stress, you may consider increasing “the dose” of your coping skills by using them more frequently. For example, if you typically exercise three times per week, you may consider exercising an extra day to help you better cope with anxiety. If you normally practice deep breathing exercises in the morning and at night, you may consider adding a third session during lunch.

Cost of Anxiety

Our brains are really good at focusing on potential threats. From an evolutionary standpoint, this is what our brains are supposed to do. They are not designed to make us happy. They are designed to protect us by looking for potential threats and creating hypothetical “what if” scenarios.

As a result, we often fail to maintain perspective and see the big picture. However, there is a cost if we become prisoners to the anxiety stemming from the spreading coronavirus. Living in fear will negatively affect the quality of our lives. We have to find a balance between taking the proper precautions to protect ourselves and living fulfilling lives.

Please take the proper precautions to protect yourself and your loved ones from the coronavirus. However, do not fall prisoner to the anxiety stemming from the virus. Use your coping skills wisely, limit media coverage and live your life to the fullest of your ability.

Finally, if your anxiety symptoms are interfering with your daily functioning or are experiencing difficulties with physical symptoms, please contact your local healthcare provider or mental health professional for further help.

For Therapy Services, you may Contact Dr. April Brown @ 239-565-6921 or visit www.fortmyerstherapist.com

Filed Under: Uncategorized Tagged With: anxiety, coping skills, Covid-19, crisis, therapy

Signs of a Mental Health Crisis

February 25, 2020 by April Brown

A mental health crisis can display in a variety of ways. There is no one indicator that a person is experiencing a mental health emergency, but here some signs to look for. The person may be:

Unable to complete daily tasks like getting dressed, brushing teeth, bathing, etc.
Verbally saying, writing or insinuating that they’d like to kill themselves and/or talking about death
Withdrawing from friends, family and their typical social situations
Showing impulsive or reckless behavior, being aggressive
Having dramatic shifts in mood, sleeping or eating patterns

When you suspect a crisis, you’ll need to decide who calls to help. If the person is an immediate danger to themselves or someone else, do not hesitate to call 911 and let them know you are with someone experiencing a mental health crisis. If the person is not in immediate danger you can reach out to the individual’s therapist, doctor or psychiatrist if they have one. They will be able to provide advice and help with crisis services. You can also go to the local mental health center or emergency room to receive an assessment.

If you would like more information on how we can help you or someone you love who may be experiencing a crisis, please do not hesitate to call

Cape Coral Therapist. Call us: (239) 565-6921

Filed Under: Uncategorized Tagged With: crisis, Depression, mental health, therapy

Most Common Reasons for Seeking Help from a Therapist or Counselor

February 20, 2020 by April Brown

Contrary to the myth that only “crazy people” seek help from a therapist, many individuals and families have discovered the value of working with a mental health professional for various personal and social issues that are causing them severe distress. The following is a list of some of the most common reasons individuals seek help from a therapist or Counselor:

1. Major life events such as an impending divorce or break-up, a financial crisis, serious health issues or accident, dealing with a mid-life crisis, or aging concerns. Utilizing the services of a skilled impartial and nonjudgmental professional can sometimes help individuals or couples find new ways of communicating and resolving the difficulties that they had not previously considered. Understanding that as we get older, it is important to find new ways to find meaning in our lives, whether that means reinventing ourselves with a new career, volunteering, developing a new interest, and meeting new people that are positive and nurturing.

2. Depression: If you find yourself struggling to get out of bed and feel that your life has no meaning, or that the things that used to bring you joy now seem insignificant, it may be time to seek help.

3. Anxiety-related disorders: Feeling nervous or panicky in social situations such as public speaking, fears or phobias such as fear of flying, PTSD from traumatic experiences, and numerous other activities that create extreme stress often improve when an individual receives treatment from a qualified professional.

4. Anger Management: Today we face more demands on our time from work and family, with constant stimulation from technology. Many individuals feel unable to cope with the stress of everyday life and find themselves exploding in anger, often with the people they love the most. Learning healthier ways to communicate and cope with anger can be beneficial to not only the individual seeking help but to their friends and family as well.

5. Parenting concerns: “Failure to launch” young adults; bullying or other problems at school; children who become anti-social and spend excessive periods of time playing video games, watching on-line porn, texting, tweeting or otherwise alienating themselves from their family and friends all are frequent reasons that mental health professionals see frustrated parents in their offices.

6. Addictions: Whether the problem is a common as a desire to quit smoking or as serious as a gambling, alcohol or drug addiction, this category is a very troubling issue that if left untreated can lead to broken marriages, job loss and serious health risk.

7. Grief and Loss: The loss of a spouse, child or other family members, or even a close friend can cause extreme distress and, if not resolved, can lead to Depression. Finding a support group can be helpful as is finding an empathetic therapist who can provide well-thought-out suggestions for honoring the loss of a loved one and methods for coping.

8. Lack of self-esteem: Poor self-image and lack of assertiveness can cause an individual to become socially isolated, leading to difficulties in creating healthy relationships and being left behind in the workplace. Learning how to become more confident and assertive without becoming aggressive can be extremely helpful to young and old alike.

If you are struggling with any of these issues above, or just need someone to talk to, do not hesitate to reach out to one of our Therapists here at Cape Coral Therapist. https://fortmyerstherapist.com/ and click on the counselor’s tab.

Filed Under: Uncategorized Tagged With: anger management, anxiety, counseling, Depression, grief, loss, parenting, seeking help, Self-Esteem, Self-Love, therapy

How The Love Of Music Improves Your Mental Health?

February 12, 2020 by April Brown

It has been generally accepted that both listening to and creating music can have various positive effects on mood and mental health. Incorporating music into your everyday life can help to:

elevate your mood and motivation
aid relaxation
increase the efficiency of your brain processing.

Ways to use music for mental health

So, we have learned that music is more than just a form of entertainment and that there are lots of links between music and mental health. But how exactly can you use it in your day-to-day life? Check out some of the ways here:

Focus. Classical music is a winner at helping you focus. Music that has a tempo of 60 bpm (beats per minute) increases the efficiency of the brain in processing information. The best way to use it is to have it playing softly in the background as you get on with your tasks.
Expression. The next time you’re finding it hard to talk about or express your emotions, try turning to music for help. Creating your own music whether simply strumming a guitar or composing lyrics to a song can help you express and process your emotions. It’s more about how it makes you feel, than how it sounds. Remember that no one ever has to hear your music if you don’t want them to.
Social connection. Music can stop you from feeling lonely or isolated. Whether it’s sharing playlists with your friends or meeting new, like-minded people at your favorite band’s next gig, music connects people.
Creativity. Did you know that listening to or making music allows your brain to think creatively? So, whether it’s a creative project you need to complete or some new ways to improve your mood, try some different types of music and see what works best for you.
Relaxation. Okay, so this isn’t a huge scientific breakthrough, but it’s worth repeating: music helps you to relax. If you choose the right kind of music, change into some comfy clothes and put your feet up, it’s a safe bet that you’ll feel relaxed in no time.
Motivation. You need to vacuum the house/study/get some exercise, but you just can’t get off the couch? Use your favorite music as a motivational force. Crank up the volume on a killer tune and chances are you’ll find it that much easier to get started.

If you would like to reach out to someone, to help you work through mental health challenges please contact, info@draprilbrown.com or call (239) 565-6921

Filed Under: Uncategorized Tagged With: anxiety, counseling, Depression, mental health, music, therapy