Reflecting After Therapy

By Jessy Weston, amft

Therapy is a space for exploration, healing, and personal growth. While the time spent in a session can be transformative, much of the real work happens in the days between appointments. Reflection is a powerful tool to maximize the benefits of therapy and can help you deepen your self-awareness and understanding.

If you’re wondering how to make the most of your time between sessions, consider these ways to reflect and observe your experiences.

After Your Session: Pausing to Process

Take some time after your session to sit with what came up. What moments from the session stood out the most? Perhaps it was a moment of clarity, a difficult emotion, or even something that left you with more questions than answers.

Notice how you’re feeling, both emotionally and physically. Are you leaving the session feeling lighter, hopeful, or energized? Or are you feeling unsettled, exhausted, or reflective? There’s no right or wrong way to feel, but identifying your emotions and bodily sensations can help you connect more fully with your experience.

You might also reflect on whether you had any “aha” moments. Did something your therapist said click into place? Did you notice a new way of looking at a familiar pattern? These small epiphanies are worth holding onto as they can often guide you in your journey forward.

Observing Your Week Between Sessions

Therapy doesn’t stop when the session ends. The week between sessions is an opportunity to notice how the work you’re doing in therapy shows up in your daily life. As you move through your week, notice how you’re applying insights from therapy. Maybe you’re trying out a new coping strategy or challenging a negative thought pattern. Reflect on how these actions feel—are they helpful, awkward, or even challenging? It’s okay if things don’t click immediately; progress often happens in small steps. Or maybe you’re noticing moments when you feel particularly activated or calm. You can ask yourself what triggered these feelings as understanding these shifts can help you see connections between your thoughts, feelings, and behaviors.

Preparing for Your Next Session

Reflection also sets the stage for a more focused and productive therapy session. As your next session approaches, think about what you want to bring into the conversation. Is there something from the previous session that you’d like to revisit or clarify?

You might also reflect on what you’d like to prioritize going forward. Are there specific goals or themes that feel especially important right now? Therapy is a collaborative process, and your reflections can help shape its path.

Falling Into Wellness: Navigating Mental Health This Autumn

By Olivia grossklaus, AMFT

As the leaves change and the air turns chilly, fall brings a blend of beauty and challenges. While many welcome the change of season from hot summer days to cozy autumn mornings, the shift in seasons can also have a profound impact on all of our mental well-being. Understanding these dynamics and embracing healthy habits can help all us navigate this transitional period with resilience and joy. Here’s how to prioritize your mental well-being this fall.

Embrace the Change, Both Inside and Out

Fall represents a transition, in weather and in life. Embrace this change as an opportunity for growth. Reflect on what this season means for you and how you can set new intentions. This could involve starting a new hobby, focusing on personal goals, or simply adopting a more mindful approach to your daily routine.

Despite the cooler temperatures, spending time outdoors can significantly boost your mood. The beautiful fall foliage and crisp air provide a refreshing backdrop for walks, hikes, or picnics. Nature has a calming effect, and exposure to natural light can help combat feelings of sadness. Aim for at least 20-30 minutes outside each day to reap the mental health benefits.

Acknowledge Seasonal Affective Disorder (SAD)

For some, the onset of fall marks the beginning of Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year. The reduced sunlight can lead to feelings of sadness, lethargy, and isolation. If you notice these symptoms, know you’re not alone. It’s crucial to seek support, whether through therapy, support groups, or connecting with loved ones who may understand your experiences, or are just there to listen.

Maintain a Routine

As summer fades, many people experience disruptions in their schedules. Establishing a consistent daily routine can provide a sense of stability and predictability. Include time for self-care, work, social activities, and relaxation. A well-structured routine helps to manage stress and keeps you grounded during seasonal transitions.

Stay Connected

As the days get shorter, it’s easy to retreat into solitude. However, staying connected with friends and loved ones is essential for mental health. Schedule regular catch-ups, whether in person or virtually, and engage in group activities. Sharing experiences and feelings with others can provide comfort and support, making the transition into fall much easier. It is also important to stay connected with yourself and your needs during this transition. Journaling or scheduling in some quiet time throughout the day is a great way to do this.

Practice Mindfulness and Gratitude

The fall season invites us to slow down and reflect. Incorporate mindfulness practices into your routine, such as meditation, journaling, body scans, or yoga. These activities can help ground you in the present moment and reduce anxiety. Additionally, cultivate gratitude by taking time each day to acknowledge the things you appreciate, from the beauty of the changing leaves to the warmth of your favorite sweater.

Prepare for Winter

As fall progresses, it’s wise to prepare for the winter months ahead. Consider strategies to boost your mood during the darker days, such as investing in a light therapy box, planning winter activities, or scheduling regular check-ins with a therapist. Having a plan in place can provide reassurance and help you feel more in control.

While the fall season can present challenges to mental health, it also offers a chance for renewal and reflection. By acknowledging your feelings, prioritizing self-care, and staying connected with others and yourself, you can navigate this transition with grace. Embrace the beauty of the season, and remember that it is always okay to seek help if and when you need it.

Managing Expectations: Letting Go of the 'Perfect Mom' Myth

By Caroline Neal, LMFT

Becoming a mother is an incredible journey, filled with joy, challenges, and a myriad of emotions. As you navigate this new chapter, it's easy to feel overwhelmed by the pressure to be the "perfect mom." Social media, parenting blogs, and even well-meaning friends and family can contribute to unrealistic expectations. However, it's crucial to remember that the notion of a perfect mom is just that—a myth. Let's explore how you can manage these expectations and embrace your unique, wonderful self.

The Myth of the Perfect Mom

The idea of the perfect mom is pervasive and persistent. She’s often depicted as someone who has it all together: perfectly balanced, always patient, endlessly loving, and constantly energetic. Her house is spotless, her children are always well-behaved, and she manages to juggle work, family, and personal time effortlessly. 

But here’s the truth: this idealized version of motherhood is not only unrealistic but also harmful. It sets an unattainable standard that can lead to feelings of inadequacy, guilt, and stress. Every mother’s journey is different, and perfection in motherhood simply doesn’t exist.

Understanding and Accepting Your Limits

One of the first steps in managing expectations is to understand and accept your limits. Motherhood is a demanding role, and it’s perfectly okay to feel exhausted, frustrated, or overwhelmed. Recognize that it’s impossible to do everything perfectly, and that’s completely normal. Here are a few tips to help you embrace this mindset:

1. Set Realistic Goals: Instead of aiming for perfection, set achievable goals for yourself and your family. Prioritize what truly matters and let go of minor tasks that can wait.

2. Acknowledge Your Efforts:Celebrate your accomplishments, no matter how small. Whether it’s getting through a tough day or simply spending quality time with your child, every effort counts.

3. Practice Self-Compassion: Be kind to yourself. Treat yourself with the same understanding and patience that you would offer a friend in your situation.

 Embracing Imperfection

Embracing imperfection doesn’t mean lowering your standards or not caring about your responsibilities. It means recognizing that being a good mom is about love, care, and effort—not about meeting an impossible standard. Here’s how you can start embracing imperfection:

1. Connect with Other Moms:Share your experiences with other mothers. You’ll quickly realize that everyone faces challenges and no one has it all figured out. This sense of community can be incredibly reassuring.

2. Focus on What Really Matters: Pay attention to what makes you and your child happy. Sometimes, it’s the simplest moments that are the most meaningful. Focus on creating memories rather than striving for perfection.

3. Learn from Mistakes:Mistakes are part of the learning process. Instead of dwelling on them, use them as opportunities to grow and improve. Remember, every mom makes mistakes.

Seeking Support

It’s essential to seek support when you need it. Whether it’s from your partner, family, friends, or a professional therapist, having a support system can make a significant difference. Here are some ways to find support:

1. Join Support Groups: Many communities offer support groups for new moms. These groups provide a safe space to share your feelings and experiences.

2. Talk to a Therapist: A therapist can help you navigate the challenges of motherhood, manage stress, and develop healthy coping strategies. Therapy is a valuable resource for addressing feelings of inadequacy and finding balance.

3. Ask for Help: Don’t hesitate to ask for help with daily tasks. Whether it’s babysitting, cooking, or running errands, accepting help can relieve some of the pressure.

 Conclusion

Letting go of the "perfect mom" myth is a liberating and empowering process. By managing expectations and embracing your unique journey, you can focus on what truly matters—building a loving, nurturing relationship with your child and taking care of yourself. Remember, being a great mom isn’t about being perfect; it’s about being present, loving, and resilient. Embrace the imperfections, celebrate your efforts, and know that you are enough.

Coping with Social Comparison in the Summer

By Jessy Weston, AMFT

Summer is a season often filled with social gatherings, vacations, and outdoor adventures. While this can be an exciting time, it can also trigger a feeling of being excluded. With social media feeds flooded with images of friends’ beach trips, concerts, and picturesque getaways, it's easy to feel like everyone else is having the time of their lives while you might be missing out. Here are some strategies to help you cope with social comparison and cultivate a healthier mindset during the summer months.

1. Limit Social Media Use

While social media platforms are great for staying connected, they can also create unrealistic expectations and comparisons. Try setting boundaries for your social media use:

● Designate specific times for checking social media rather than scrolling throughout the day.

● Take social media breaks by scheduling screen-free days or weekends.

● Unfollow or mute accounts that trigger negative feelings or comparisons.

2. Practice Gratitude

Gratitude is a powerful antidote to social comparison. Focusing on what you have rather than what you lack can shift your perspective and increase your overall happiness. Here are some ways to practice gratitude:

● Keep a gratitude journal where you write down three things you’re grateful for each day.

● Share your gratitude with others by expressing appreciation to friends, family, or

coworkers.

● Reflect on positive experiences from your past summers and appreciate the unique

moments you’ve had.

3. Connect with Friends and Family

While social media can create a sense of connection, nothing beats real-life interactions. Strengthen your relationships with those around you:

● Plan get-togethers with friends and family, such as picnics, game nights, or potluck dinners.

● Reach out to reconnect with someone you haven’t spoken to in a while.

● Join local groups or clubs that align with your interests to meet new people and form new

connections.

4. Accept and Embrace Your Own Pace

Everyone’s journey is different, and it’s important to remember that your summer doesn’t have to look like anyone else’s to be fulfilling

● Set your own goals for the summer, whether that’s reading a certain number of books, learning a new skill, or simply relaxing and recharging.

● Celebrate small victories and acknowledge your achievements, no matter how minor they may seem.

● Be kind to yourself and recognize that it’s okay to have quieter, more restful periods.

Social Media Comparison Burnout

By Megan allcock, LMFT

It seems these days that social media is somewhat unavoidable. We use it to connect with friends and family, share photos and updates, and promote our businesses, etc. However, with the rise of social media has also come the rise of comparison burnout. 

Comparison burnout is the feeling of inadequacy or self-doubt that comes from constantly comparing yourself to others. Whether it's comparing your looks, career, relationships, or even your travel experiences, social media has a way of making us feel like we are never doing enough or living up to the idealized versions of others' lives that we see online.

One of the main reasons for comparison burnout on social media is the curated and filtered nature of the content that we see. It’s important to remember that people tend to only post their highlight reels of their lives - the vacations, the promotions, the romantic dates, without showing the struggles and hardships that they may be facing behind the scenes. This creates a false sense of reality and sets unrealistic expectations for ourselves and others. 

Another challenge that contributes to comparison burnout is the constant need for validation through social media. We have a tendency to measure our self-worth by the number of likes and comments we receive on a post, instead of internal validation or celebration from close friends and family. 

So, how can we combat comparison burnout on social media? 

1. Awareness: the first step is to be aware and frequently reminded that social media is truly a highlight reel curated with the best moments. It is rarely, if ever, an accurate portrayal of someone’s life. 

2. Limit screen time: try your best to be mindful of how much time you spend online. Notice how you feel when you’re not scrolling, versus when you’re interacting with people in real life. 

3. Increase self-esteem: practice improving your self compassion and view of self. Try to remind yourself that you are good enough just the way you are and your worth is not related to the number of likes, followers, and comments you receive. Focus on the aspects of yourself that you love regardless of them showcased on social media. 

Comparison burnout on social media is something I see everyday as a therapist. The rise in social media usage has only increased this level of comparison that is impacting people’s mental wellness.. By being mindful of the curated nature of social media content, limiting our time online, and practicing self-compassion, we can create a healthier relationship with social media. Remember, you are more than your social media, and your worth is not defined by likes or followers.

Nurturing Mental Health Through New Year's Resolutions

By Megan Allcock, LMFT

As the calendar restarts, many people embark on the journey of setting New Year's resolutions. While common goals often revolve around fitness, career, or personal development, it's crucial not to overlook the importance of mental health in this pursuit of self-improvement.New Year's resolutions are typically associated with tangible, measurable goals. However, taking care of one's mental well-being is equally important, if not more so. 

When setting goals it’s important to be realistic in what you can achieve. Think about the values you hold that can influence your resolution choices. Try to avoid overwhelming yourself with a long list and instead focus on a few key areas that will contribute to a more positive life. Below are a couple of suggestions for mental health goals and resolutions. 

Prioritize Self-Care:

Incorporate self-care practices into your daily routine. Whether it's meditation, deep breathing exercises, or simply taking a break to enjoy a cup of tea, these moments of self-care can significantly contribute to your mental well-being.

Establishing Boundaries:

Learn to say no and set healthy boundaries. Overcommitting and stretching yourself too thin can lead to stress and burnout. By establishing boundaries, you protect your mental and emotional space.

Cultivate Positive Habits:

Integrate habits that promote mental well-being. This could include regular exercise, a balanced diet, and sufficient sleep. These lifestyle factors play a crucial role in maintaining a healthy mind.

Seek Support:

Don't hesitate to reach out to friends, family, or professional support if needed. Discussing your goals and challenges with others can provide valuable insights and emotional support.

Embrace Flexibility:

Life is unpredictable, and setbacks are a natural part of any journey. Embrace flexibility in your resolutions, understanding that adjustments may be necessary. Be kind to yourself and acknowledge progress, no matter how small.

As the year progresses, take time to reflect on your journey. Celebrate your achievements, no matter how minor, and learn from challenges. This reflective process can enhance self-awareness and contribute to a positive mindset.

In the pursuit of New Year's resolutions, let's not forget the importance of nurturing our mental health. A holistic approach to self-improvement encompasses both tangible goals and the well-being of our minds. By incorporating mindful goal setting, prioritizing self-care, and seeking support when needed, we can create a positive and sustainable path toward a healthier, happier life in the coming years.

Navigating the Maze: Understanding High Functioning Anxiety

By Megan Allcock, AMFT

Anxiety is a common mental health condition that affects millions of people worldwide. While it manifests differently in each individual, there is an unofficial subtype often labeled as High Functioning Anxiety. So what is that exactly?

High functioning anxiety is not an officially recognized mental health diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Instead, it's a term used to describe individuals who outwardly appear to have their lives together while silently battling persistent anxiety beneath the surface.

Some of the key characteristics of High Functioning Anxiety include:

• Perfectionism: Setting impossibly high standards for themselves, striving for flawlessness in every aspect of their lives.

• Overthinking: Constant overthinking and ruminating about past events or future scenarios.

• Procrastination: Ironically, some individuals with high functioning anxiety may procrastinate tasks due to the fear of not meeting their own high standards.

• Constant Worry: Excessive worrying, even about trivial matters, is common as well.

• Difficulty Relaxing: People with high functioning anxiety may find it challenging to relax or "switch off," always feeling the need to be productive or busy.

• Physical Symptoms: While not always present, physical symptoms like muscle tension, restlessness, and gastrointestinal issues are common too.

So how is it different from typical anxiety? The main difference between high functioning anxiety and typical anxiety is the ability to maintain a presence of “normal”. High functioning anxiety often goes unnoticed because individuals suffering from it have developed coping mechanisms to navigate daily life effectively. They may excel at work, maintain social relationships, and fulfill responsibilities, all while concealing their inner stress and anxiety. 

If you think you might suffer from this, here are some tips to help manage it better. 

• Self-awareness: Recognizing and accepting that you have high functioning anxiety is crucial. Understand that it's okay and often necessary to seek help and support.

• Therapy: A therapist can provide tools and strategies to cope with anxiety symptoms as well as navigate some of the underlying causes for your anxiety.

• Medication: Medication prescribed by a healthcare professional may be necessary and very helpful to alleviate anxiety symptoms - usually in conjunction with talk therapy.

• Self-care: Prioritize self-care activities such as regular exercise, adequate sleep, a balanced diet, and relaxation techniques as often as possible.

• Set realistic goals: Challenge the need for perfectionism and set achievable, reasonable goals for yourself. Practice self-compassion.

• Establish boundaries: Learn to say no when necessary. Setting healthy boundaries can prevent overcommitting and feeling overwhelmed.

• Seek support: Share your feelings with trusted friends or family members. Often, simply talking about your anxiety can provide some relief.

There Is More When It Comes To Listening To Your Body

By Bree Minger, AMFT

Often, the phrase “listen to your body” makes one think of the body’s basic needs like hunger, thirst, and sleep. For all of those needs our bodies send us clues that tell us to grab an extra snack when we are hungry, drink a glass of water after a long walk, or head to bed a little earlier on days that just felt like too much. 

Outside of those needs, our bodies communicate other messages that are often more subtle and harder to notice. These messages are related to our emotions. They don’t just exist in our heads; emotions are held and experienced throughout our entire bodies. 

In fact, the body, through the nervous system, can inform us of our emotions before our brains can identify our feelings. Have you felt butterflies in your stomach and that is when you realize you’re nervous for a big presentation? Or have you noticed your heartbeat pick up when you are feeling lost in a place you’ve never been? What about that feeling of pins and needles on your arms as you think about having a hard conversation with a loved one? 

Each body experiences emotions differently based on past experiences, stories, or traumas. Some of these described sensations may feel familiar, and if some feel unfamiliar, you are not alone. Day to day, many people live in their head and ignore their bodily cues, sensations, discomfort, or pain. Dr. Bessel Van Der Kolk in The Body Keeps the Score, describes this as a muffling of one’s senses. Why may living in your head, and ignoring your body, be dangerous? A lack of connection between the brain and the rest of the body has the power to influence our interactions and relationships, as well as block the path to healing past traumas and difficulties. 

Wondering how to start listening more closely? 

1. Mindfulness is key. Paying attention to bodily sensations can allow one to more closely understand the waves of their emotions and therefore gain more control over them according to Van Der Kolk. A helpful meditation practice may begin with deep breathing or a body scan. 

2. Yoga can be an effective exercise to restore the brain and body connection. The combination of deep breathing, different postures and meditation has powerful effects. 

3. EMDR (eye movement desensitization and reprocessing) therapy is an effective way to treat trauma. Different from talk therapy, EMDR allows access to memories and can be helpful to observe experiences from a different context of external stimulation, including eye movement, tapping, or other stimuli.  

Ultimately, the word “emotion” comes from the Latin word emovere or “to move out.” This tells us that healing from past traumas, both big “T” and little “t,” involves listening to our bodies and discovering the movement, rest, postures, mindfulness, and/or processing it requires. There is so much to learn about your body and how it informs who you are today. 

Curious to learn more or get started with a therapist? We have made this easy. Visit our website and fill out the intake form today.     

References: Van Der Kolk, Bessel. The Body Keeps The Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books, 2014. EMDR Institute, Inc. 

Intrusive Thoughts VS. Impulsive Thoughts

By Megan Allcock, AMFT

I’m sure many of you have seen tiktoks, reals, and memes about letting your intrusive thoughts win. These videos or photos are often jokes about smashing a cake randomly, or kicking someone, or breaking a plate. They are meant to be harmless and funny videos about how sometimes, we don’t have full control over our thoughts. The power of social media has made this a commonly discussed topic, which is great - mostly. There is however a large, and very important difference between intrusive thoughts and impulsive thoughts. 

Intrusive thoughts are unwelcome, distressing, and unwanted thoughts that pop into our minds involuntarily. They are often repetitive and difficult to control or dismiss. These thoughts can be disturbing, bizarre, or even violent in nature, and they can evoke feelings of anxiety, guilt, or shame. It's essential to understand that having intrusive thoughts does not mean you want to act on them or that they define who you are as a person. An example of an intrusive thought might be, you're standing on the edge of a tall building, and the thought of jumping off unexpectedly crosses your mind.

Impulsive thoughts, on the other hand, refer to thoughts that arise suddenly and compel you to act without much consideration of the consequences. They can be linked to impulsive behaviors and actions, which are often done without careful planning or foresight. Impulsive thoughts can lead to impulsive decisions, and while they might not necessarily be distressing like intrusive thoughts, they can still have significant impacts on one's life, relationships, and well-being. An example of an impulsive thought might be, you're angry with someone, and an impulsive thought urges you to yell at them without thinking about the potential damage to the relationship.

It's important to remember that both intrusive and impulsive thoughts are part of the human experience, and they don't define who we are. If you find yourself struggling with either type of thought, seeking support from a therapist can be beneficial in understanding and managing them effectively.

Family Boundaries During the Holidays

BY JESSY WESTON, AMFT

While the holidays can be a season filled with joy and celebration, it can also bring challenging feelings, situations, and conversations. The holidays are an important time to make sure we are setting healthy boundaries for ourselves and our families.

First, what are healthy boundaries? Brene Brown, a research professor at the University of Houston, defines boundaries as simply “what’s ok and what’s not ok.” A boundary allows you to define what is acceptable to you within any relationship or situation. Its purpose is to protect both you and others involved. It’s also important to know that setting boundaries is not always easy. In fact, it takes significant intention and effort. It means changing or challenging something that has historically existed.

How to set boundaries:

1) Identify your limits

To start, you can ask yourself the question, “what’s ok with me and what’s not ok with me?” This question can be asked within several different realms including, emotional, physical, financial, mental, spiritual, etc. An example of an emotional boundary may be reminding yourself that your feelings are your own and that you are not responsible for others feelings. A physical boundary could be deciding where you want to spend the holidays, even if that is different from what has been done in the past. A mental boundary could be altering the story you tell yourself about what the holidays “should” look like. These are just a few examples as it can truly take any form that you may need.

2) Share expectations with friends and family members

“We have our own thoughts, and if we want others to know them, we must tell them.” (Dr. Henry Cloud, Boundaries: When to Say Yes, How to Say No)

This statement seems so simple, yet it’s normal for it to be difficult to put into practice. It is normal to assume that those who know us should automatically understand our boundaries. However, that is often not the case and it can be challenging to express our honest thoughts and feelings with those around us. We can practice sharing our expectations (both what we want and what we do not want) in a respectful way by being calm and direct. The key is to use “I” statements. For example:

• “I appreciate the invite to spend the holidays at your place this year. I need some time though to not travel this year and to spend a quieter holiday at home. I’d love to find a different way to spend time together.”

• “I always feel overwhelmed when planning the dinner for our large family gathering. Can you please help me plan it this year?”

• “I’m not comfortable talking about my dating life right now. I would really appreciate it if you did not ask about it again.”

• “I feel a bit annoyed and embarrassed when you make jokes like that. I would appreciate it if you would refrain from making those kinds of jokes.”

3) Be compassionate towards yourself

It can be mentally and emotionally exhausting to maintain necessary boundaries. While people or situations may not always respect the boundaries you set, you did the best you could by advocating for yourself. It is important through it all to offer yourself kindness and compassion.

Breaking and Making Habits

By Nicole Marino, AMFT

With the start of the new year quickly approaching, many people often re-evaluate their habits and routines wishing to start the year off on the best foot. Breaking and making new habits can be challenging, but it is not impossible. It takes time to 1. Break a habit and then 2. Make a new habit because it takes a lot of effort to re-wire and re-train your brain to stop doing something to then start doing something else. This list of tips could potentially help with the process but do keep in mind that this is a process! Even if you make missteps along the way, that doesn’t mean you can’t get back on track and continue.

• Be patient: As stated above, this is a process. On average, it can take about two months to make a behavior a habit, so it can take even longer to break a habit to then create a new one.

• With that being said, Consistency is key: Take it day by day when it comes to creating your new routine. The more you do something, the more natural it will become with time. You will start doing that behavior without evening having to put much thought to it, meaning it became a habit and pattern.

• Don’t shame yourself: You might mess up and make mistakes along the way, but that is OKAY! It is normal to ebb and flow when it comes to breaking and making habits. Show yourself grace and compassion that this is not going to happen overnight and that is to be expected. The more you shame yourself, the more discouraged you are going to feel so remind yourself you are human; therefore, you are not perfect.

• Don’t take on too many changes at once: Take things one step at a time! Taking on too many habits and changes all at once, can be incredibly overwhelming leading to slipping into old habits and doing what feels easier. Taking on a few changes at once can give you more opportunity to focus your efforts more and stay consistent.

• Be mindful: There are a few elements when it comes to being mindful. First, when it comes to breaking a habit, try to identify your triggers and what contributes to you falling into those habits. Either eliminate those triggers or try to avoid them. If a trigger is unavoidable, being mindful of how you relate and react to the trigger. Replace the “old” habit or behavior with the habit you are trying to implement instead. This is easier said than done, but that is why being mindful and self-aware in those moments is beneficial. It helps slow you down so you can check in with yourself around your what you are doing.

• Incentivize yourself: When it comes to creating new habits, rewarding yourself can help your brain draw the connection between the behavior and pleasure. This can help encourage you to desire following through more with the habit when there is a positive correlation to it.

Self Care - Redesigned

By Megan Allcock, AMFT

Self care is a term that has really taken off in the past few years. As the awareness of mental health began to increase, so did the idea of self care. Unfortunately, it has become capitalized on and therefore been reduced to this idea of face masks, candles, and bubble baths. Which are absolutely a PART of self care, but not the whole. Self care is a lifestyle not a “thing” to do. So let’s talk about nine different types of self care and how to incorporate them into your life.

Physical Self-Care is taking care of physical wellness and overall health. Some ways to practice self care for your body physically are getting enough sleep, drinking enough water, moving your body in ways that feel good, making and keeping doctor appointments, eating nutrient dense foods and getting enough fresh air/sunlight.

Emotional Self-Care is taking care of your emotions using empathy and self compassion. Ways to practice this would be journaling, therapy, emotional check ins with yourself, self compassion, releasing energy through music or art, asking for help when you need it and managing your stress.

Social Self-Care is a type of care that involves health family, friend and romantic relationships. It is important when fulfilling this type to spend time with safe people, create and maintain health boundaries, understand and follow through on your emotional battery (balancing alone time and social time depending on individual needs), and asking for support from safe people.

Spiritual Self-Care this care often involves religious beliefs, but is important to remember this involved any activity that nurtures your spirit, soul and allows you to think about something bigger than yourself. Examples include meditation, yoga, going to a place of worship, spending time in nature, prayer, reflecting, etc.

Personal Self-Care prioritizes doing things that honor what you enjoy, need and want. This can include enjoying hobbies, treating yourself (traditional self care of face masks, spa, candle, etc), trying something new, and spending time alone.

Home Environment Self-Care can be a bit of a challenge for some because this can often be out of your control, particularly for kids and teens. This type of self care involved maintaining a safe, functional and comfortable home space. This can look like having physical safety and stability, but also includes having a clean, comfy organized space in whatever form that applies to you.

Financial Self-Care is another challenging one because it often can be somewhat out of people’s control. This means maintaining financial goals and obligations. Self-care in this form often involves saving, researching budget information, paying bills, managing money and budgeting, and getting advice from financial experts (this can be personalized, but also through a podcast or internet source).

Intellectual Self-Care addresses the inner thinker and lifetime learner that exists in all of us. This type of care involves expanding your knowledge, mindset or reasoning. Some examples to foster this include reading, listening to podcasts, watching documentaries, or even researching into a specific topic that interests you.

It is not necessary to do all of these everyday because first, that’s unrealistic and second, you don’t usually need all nine in one day. There will be some moments you are craving intellectual self care, so lean into that. There will be seasons of life that need more of one kind of self care than the other, so again go with that by listening to your brain and body. All you can do is your best!

The Dilemma of Attachment and Authenticity

By Anne DeCore, AMFT

Trauma expert and renowned physician Gabor Maté has a new book out that I highly recommend. He writes poignantly about something that therapists talk about every day with clients. In “The Myth of Normal: Trauma, Illness and Healing in a Toxic Culture,” he states that the most widespread form of trauma in our society is the lower case “t” trauma of “disconnection from the self” in order to have attachment needs met by our parents. Because it is a largely invisible process, unlike upper case “T” trauma, people are often unable to identify how their childhood affected their development. I wanted to share Maté’s explanation of this process on the blog because I think this concept is essential for adults to understand as they self-reflect, and for parents to consider as they raise children.

Attachment is the core drive for proximity, responsiveness, and attunement from our caregivers from infancy and beyond.

Authenticity is the other core need: to be true to oneself, to honor our “gut” feelings, to express our felt emotions.

Maté explains the dilemma in these terms: “What happens if our needs for attachment are imperiled by our authenticity, our connection to what we truly feel?”

Maté tells us that the outcome of that dilemma is pre-determined. When a child senses that being true to their sense-of-self will not be acceptable to a parent, the child will conform to please the parent. We will always “secure our physical or emotional survival by relinquishing who we are and how we feel”. This adaptation is not something we have control over in childhood. Feedback loops with our caregivers over time get wired into our nervous systems and the internal adaptation to privilege inauthenticity becomes second nature. We even tell ourselves that certain traits within our personality are “who we are” instead of what they really are: the “scars of where we lost connection to ourselves”. A few examples of these traits are people-pleasing, hyper-responsibility, stoicism, perfectionism, compulsively charming, compulsively helping. Many of these adaptations in our families-of-origin are reinforced by society as admirable.

These adaptations work for us into adulthood until they don’t. There are costly consequences for repressing one’s thought, feelings and needs. Maté’s book impressively documents the link between inauthenticity and physical illness. Other consequences may be divorce, depression, addiction, and midlife fragmentation. These crises tend to force us to examine the self-concepts we hold. Often, these moments lead us to therapy.

Thankfully, Maté doesn’t leave us hopeless. He writes that developing self-awareness and self-compassion can carry us back toward authenticity. We can re-train the brain and nervous systems to expect both needs, attachment and authenticity, to simultaneously be served in our adult relationships.

Reference:

Maté, G. and Maté D. (2022). A Traumatic Tension: Attachment vs. Authenticity. In The Myth of Normal: Trauma, Illness and Healing in a Toxic Culture; (pp. 96-112). Penguin Random House.