5 Steps to Recover from Burnout: Reclaiming Your Peace
5 Steps to Recover from Burnout: Reclaiming Your Peace
Burnout isn’t just a buzzword. It’s a real, draining experience that many of us face. If you’re feeling overwhelmed, emotionally drained, or like your spark has been blown out, you’re not alone. The good news? You can take steps to manage and even recover from burnout. Here’s a practical guide to help you regain balance, energy, and a sense of purpose.
1. Set Clear Boundaries Between Work and Life
We’ve all heard the term, “work-life balance”, but perhaps it’s felt like just that… a term. One of the most effective ways to prevent burnout is by establishing firm boundaries between your professional and personal life. This means setting specific work hours and resisting the urge to check emails or respond to work-related messages during your personal time.
Creating a dedicated workspace, especially if you work from home, can also help in maintaining this separation. By setting clear boundaries, you allow yourself the time and space needed to recharge, preventing burnout from creeping into your personal life.
Work life balance essentially bridges the gap between burn out and a healthy life balance. It’s being present, listening to your body when it says, “enough is enough”. It’s taking that vacation or mental break every so often.
2. Prioritize Self-Care and Physical Health
Taking care of your body is crucial in managing burnout. Regular physical activity, such as walking, yoga, or any form of exercise you enjoy, can significantly reduce stress
and improve mood. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, as recommended by health experts.
Additionally, ensure you’re getting enough sleep, eating a balanced diet, and stay hydrated. These simple self-care practices can make a major difference in reducing stress and managing burnout effectively.
3. Build a Support Network
You don’t have to face burnout alone. For starters, being present and acknowledging when you’re physically, emotionally, or mentally drained is the first step to taking a step back. In the midst of exhaustion, sometimes our judgment becomes so clouded that we either continue trying to “power through” or suffer in silence.
Reaching out to friends, family, or colleagues to share and gain support can relieve the overwhelming feelings of stress and isolation that burnout may cause. Sharing your concerns, challenges, and frustrations can provide emotional relief and perspective. Whether it’s through casual conversations or seeking professional guidance, connecting with others can help you feel less isolated and more supported.
4. Practice Relaxation Techniques
Do you ever feel like everything is pent up resulting in discomfort and restlessness?
Incorporating relaxation practices into your daily routine can help reduce stress levels and combat burnout. Techniques such as deep breathing exercises, progressive muscle relaxation, guided imagery, and meditation can be effective in managing stress.
You can attend group activities where a practitioner can guide you through these techniques, use them alone at home, or follow along with an app or online video. Regular practice of these techniques can help you stay present and reduce stress, improving your overall well-being.
5. Seek Professional Help if Needed
Perhaps sometimes it feels like there’s so much to juggle that you don’t even know where to begin for relief.
If you’re struggling with burnout and finding it hard to cope, consider talking to a professional such as your general practitioner or a counselor. Mental health professionals serve as compasses that can help you navigate what feels like a personal storm in your life. Helping you to understand the effects of chronic stress on your thoughts and behaviors and work with you to develop strategies for recovery.
Navigating stressful situations isn’t easy, but there’s such a peace we feel when we know that our therapist is dedicated to helping us address long-held patterns of thought and behavior that may contribute to burnout.
A Healthier Tomorrow, Starts Today
Burnout is a serious issue that impacts mental and physical health. A healthier tomorrow means waking up with energy, feeling more in control of your day, and having the time and clarity to enjoy what matters most. By using the strategies outlined above, you can prevent and manage burnout and lead a happier, more balanced life. If a part of your healthier tomorrow is seeking therapy support, visit our clinicians page to find a therapist you would like to work with.
Information sourced from therapists knowledge in addition to the following website.
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Could It Be More Than Burn Out? Burn Out vs. Depression
Could it be more? Burn Out vs. Depression
Do you find yourself feeling numb, tired, or unmotivated? It could be more than burnout.
Burnout is a term we’ve all heard, especially in the age of constant connectivity and relentless productivity. But what if that overwhelming sense of exhaustion, detachment, and emotional depletion is more than just burnout? What if it’s depression?
While burnout is often linked to work-related stress, depression is a complex mental health condition that can affect every aspect of life. Understanding the difference is crucial, especially since depression is a leading cause of disability worldwide.
What actually is Burnout?
While burnout shares some symptoms with depression, such as fatigue and emotional exhaustion, there are distinct differences:
Emotional Exhaustion
-In burnout, individuals feel drained and unable to meet constant demands.
-In depression, this exhaustion is pervasive and not limited to work-related stress.
Reduced Performance
-Burnout leads to reduced performance and feelings of incompetence.
-Depression can cause a lack of interest in activities once enjoyed, including work, but also affects personal relationships and daily functioning.
Cynicism and Detachment
-Burnout often involves a sense of detachment from responsibilities.
-Depression can lead to feelings of hopelessness and worthlessness, extending beyond work to all areas of life.
Physical Symptoms
-Burnout sometimes comes with headaches and gastrointestinal issues. Some even report increases in illnesses to to a fatigued immune system.
-Depression can manifest with physical symptoms like changes in appetite, sleep disturbances, and fatigue, which are less common in burnout.
Understanding these differences is vital for seeking the correct support and future decisions. This is especially important if we are looking at changes in our lives including employment or other roles that are hled in community organizations.
What does depression feel like?
Depression feels like waking up every day with a mind that wants to disappear and a body that’s forced to show up. Do you ever find yourself feeling like there’s so much youneed to do, but your mind is working against you, and soon your body follows? Now instead of getting things done you end up lying down in sorrow. It feels like it’s you against the world and no one understands so you might as well just lay there, right?
Perhaps you find yourself asking questions like “Why do I feel like this?”, “What’s wrong with me?”, or “Why can’t I shake this feeling?” I’d like to reassure you that depression isn’t something you consciously chose to put yourself through. It’s also not an indication of failure, it’s a real medical condition.
How do I know if I have depression?
According to the DSM-5-TR, a major depressive episode is characterized by a persistently low mood or loss of interest in most activities, lasting at least two weeks. This must be accompanied by at least five of the following symptoms:
- Persistent low or irritable mood
- Loss of interest or enjoyment
- Significant weight change or appetite disturbance
- Sleep disturbances (insomnia or hypersomnia)
- Physical restlessness or slowed movements/speech almost every day (Noticeable by others)
- Fatigue or loss of energy
- Feelings of worthlessness or excessive guilt
- Diminished ability to think or concentrate, or indecisiveness.
- Recurrent thoughts of death or suicide
Where does Depression come from?
Depression typically results from a combination of biological, psychological, and environmental factors. On a biological level, imbalances in brain chemicals like serotonin and dopamine, hormonal shifts (such as postpartum or thyroid-related changes), and genetics can all contribute. Psychologically, negative thought patterns, low self-esteem, perfectionism, or past trauma increases vulnerability. Environmental factors like chronic stress, grief, financial strain, or social isolation can also play a major role.
Additionally, certain medical conditions, substance use, and even side effects from some medications can trigger or worsen depressive symptoms. Often, it’s a mix of these influences that lead someone to develop depression. Understanding its complexity is key to seeking the right support and recognizing that depression is a legitimate and treatable condition.
This sounds like me, Now What?
Depression is more than just feeling “burnt out.” It’s a multifaceted condition that requires understanding, compassion, and appropriate treatment. If you’re struggling, know that help is available, and recovery is possible. You’re not alone in this journey.
Depression is a treatable condition. Effective treatment often involves a combination of:
- Psychotherapy: Cognitive Behavioral Therapy (CBT) and other therapeutic approaches can help individuals identify and reframe negative thought patterns.
- Medication: Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), can help balance chemicals in the brain that affect mood.
- Lifestyle Changes: Regular exercise, a balanced diet, adequate sleep, and stress management techniques can support overall mental health.
- Support Systems: Building a network of supportive friends, family, or support groups can provide encouragement and reduce feelings of isolation.
Reaching out to a mental health professional is a powerful first step towards receiving support and treatment that’s right for you!
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Beyond Childhood: ADHD in Adults
Beyond Childhood: ADHD in Adults
Whether you’re an adult diagnosed with ADHD or you think you might have ADHD, you’ve probably heard all sorts of things. Phrases like, “You should be able to focus by now,” or “Why don’t you just get organized?” But here’s the truth—ADHD doesn’t magically disappear as you age. It just evolves, often in ways that are harder to spot. So, let’s break it down, because understanding what ADHD really looks like in adults is key to finally getting the help and understanding you deserve.
What ADHD in Adults Looks Like
First things first: ADHD in adults is not just about being hyperactive or “unable to sit still” like the picture we usually paint of ADHD in kids. Sure, sometimes you still struggle with that, but adult ADHD shows up in ways that are way more subtle and tricky. It’s not always about running around or climbing on the furniture; sometimes, it’s about that constant sense of being overwhelmed, forgetful, impulsive, or disorganized, even in a high-stakes adult world.
Adults with ADHD have difficulty accepting delayed gratification which is what leads to impulsive decision making. Do you have a tendency to seek immediate rewards and struggle with waiting for long-term benefits.This could involve impulsive purchases, career changes, or relationship decisions. Impulsivity in adults can affect areas like spending habits, eating, or seeking out pleasure or excitement.
Your not just busy….
Many adults with ADHD experience difficulty focusing on tasks, especially the ones that aren’t immediately engaging or interesting. Let’s say you start a task, but then get distracted by something else; an email, a phone notification, a random thought—and then suddenly, that work project or important email you meant to send is nowhere to be found. Sound familiar? You’re not alone. Research shows that inattention and impulsivity are core components of ADHD, and they manifest in ways that can feel frustrating as an adult (National Institute of Mental Health, 2022).
Still for many, the battle is about time management. Do you find yourself feeling like deadlines tend to sneak up on you? Or like it’s hard to follow a routine? ADHD can make it seem like your internal clock is always a few steps behind everyone else’s. You even find yourself procrastinating on things that you know need to get done, but it feels like there’s this mental block that makes focusing feel impossible. And then when you do sit down to do something, it’s like trying to juggle 15 thoughts at once; Your mind is constantly in overdrive.
Feeling overwhelmed but other’s have it together?
Then there’s the emotional rollercoaster. Adults with ADHD often experience higher levels of stress, anxiety, and frustration. The self-doubt, the feelings of inadequacy, constantly feeling like you’re not measuring up to your potential. Those with adults with ADHD will think “Why can’t I just get it together?” The answer isn’t simple. ADHD affects how your brain regulates emotions, making it harder to control stress, frustration, and even excitement (Barkley, 2015).
How ADHD in Adults Differs from ADHD in Children
If you’ve ever watched a child with ADHD in action, you’ve probably noticed the typical signs: hyperactivity, constant movement, and difficulty paying attention. But as a child grows into adulthood, ADHD looks a lot different. The external hyperactivity has reduced, but the internal restlessness is still there. In fact, one major difference between childhood and adult ADHD is that hyperactivity tends to turn into mental restlessness. This leaves you feeling like your mind is always racing and never settling down, even if you’re not moving physically (American Psychiatric Association, 2021).
Children with ADHD often have obvious behaviors that teachers, parents, and doctors can easily spot. As an adult, however, the symptoms can be more hidden. ADHD presents itself as a lack of organization, a failure to meet deadlines, or chronic forgetfulness. These presentations can easily be brushed off as laziness or poor time management, especially by people who don’t understand the full scope of ADHD. Adults with ADHD can also have trouble in relationships because of their impulsivity or tendency to overlook details, like missing important dates or forgetting what their partner said just hours ago. The emotional toll of feeling misunderstood can be overwhelming (Kooij et al., 2010).
The Hidden Struggles: Why ADHD in Adulthood is Harder to Spot
Adult ADHD is often underdiagnosed. As we get older, there’s this pressure to “have it together” in ways that just aren’t realistic for people with ADHD. It’s easy to write off symptoms as something else, like stress, anxiety, or just “being disorganized” (National Institute of Mental Health, 2022). You’ve gone through your life thinking, “I’m just a bit messy” or “I’m just forgetful,” but let’s face it, those small things add up, affecting your career, your relationships, and your mental health.
It’s also worth mentioning that co-existing conditions are common. ADHD often coexists with other conditions, like anxiety or depression, which can make things even harder to identify. Which leads you to feel like there’s something more going on, but can’t quite put your finger on it.
So, What Can You Do?
If you’re reading this and thinking, “This sounds exactly like me,” you’re not alone. Many people deal with ADHD every day and don’t realize what it actually is. You don’t have to suffer in silence. ADHD in adults is real, and it can be managed with the right tools. Therapy, medication or natural supplements, lifestyle changes, and creating structure in your day-to-day life can all make a massive difference.
If you think you might have ADHD, it’s worth talking to a healthcare provider who specializes in ADHD diagnosis and treatment. Getting a proper diagnosis can open the door to the support and resources that can make your day-to-day life a lot more manageable. Therapists at Miracles Counseling Centers can help you to begin assessing the possibility that ADHD is actually what is impacting your day to day functiioning.
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How to Heal from Trauma
How to Heal from Trauma
Events in our lives can be beautiful, but often times there are events that change the course of how we experience ourselves, our relationships, and our own inner potential. There are times in our lives where we will need to focus on healing after a traumatic event. Taking steps to begin the healing is incredibly important.
What is a traumatic event?
Traumatic events are uniquely defined by how an individual experiences an event. If that event creates physical, emotional, spiritual harm, or psychological harm it can qualify as a trauma. Many individuals are able to recover and move forward after those events, but some do need counseling support to address resulting anxious, depressive, or other life complications. Why does trauma impact each individual so uniquely? This is due to the varying life experiences we have all lead. Those who have had previously traumas, existing depressive or anxiety disorders, or those who were brought up in an unhealthy environmetn will be more likely to struggle significantly.
What situations could potentally create longer term traumatic consequences? Some of those include:
- loss of a loved one
- car accidents
- serious illness
- victim or witness to a crime
- natural disasters
The emotional and physical health impacts from trauma vary from person to person. As a result, many people struggle with repeatedly thinking about the incident. In other cases, some may experience anxiety and panic if they have to return to the place of the event. More signficant traumatic reactions such as disassociation can occur if you have experienced multiple traumas in your life, especially if they go untreated. Post Traumatic Stress Disorder often goes untreated because some individuals avoid acknowleding their symptoms. It is important to find a trauma informed therapist to address your emotional health after these events to prevent long term issues from developing.
There are research proven treatment approaches counselors use to treat trauma.
Eye Movement Desensitization and Reprocess (EMDR)
Cognitive Processing Therapy (CPT)
Trauma Focused Cognitive Behavioral Therapy (TFCBT)
These approaches are all clinical approaches based in neuroscience to help the body integrate understanding of the event, but more importantly, help to neutralize the negative emotions that persist. Most importantly, these treatments work for children as well! Following a traumatic event, immediate processing is incredibly important and allows quicker closure. For you this is a chance to return to a life focused on the future! Therapists who use any of these techniques will help you to move forward after a trauma occurs in your life. Depending upon your situation, treatment can be brief and focused. If you have complicated and multiple traumatic events then longer time in care may be needed.
Therapy DOES Help
Take the time do heal from trauma. It can improve the direction your life takes and can be a wonderful experience. Choosing a therapist who can provide trauma counseling is easy at Miracles Counseling Centers. Visit our therapist’s page or fill out our new client form and one of our intake coordinators can assist you in finding a match that will best support you. We are here for you in all parts of life, and take pride in helping you move though difficult moments such as these.
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Personal Growth in Springtime
Embracing Spring: The Ultimate Self-Care Guide
As the days grow longer and the air turns warmer, spring offers a perfect opportunity to reset, refresh, and reinvigorate your mind, body, and spirit. The season of renewal not only invites nature to bloom but also encourages you to invest in your own well-being. Here’s a comprehensive self-care guide to help you welcome the beauty of spring with open arms.
1. Spring Clean Your Space and Mind
Spring cleaning isn’t just about tidying up your home—it’s a chance to clear away the mental clutter, too. A clutter-free, organized environment has been shown to reduce stress and promote a sense of calm. Start by decluttering your living space, donating items you no longer need, and cleaning areas that may have been overlooked during the winter months.Additionally, take time to declutter your mind. Journaling can be a great tool for letting go of any mental fog. Write about your thoughts, emotions, and intentions for the new season. Clearing your mind helps create space for growth and positivity.
2. Nourish Your Body with Seasonal Foods
As the weather warms up, your body may crave lighter, fresher meals. Spring is a time when local farmers’ markets overflow with vibrant fruits and vegetables, so take advantage of this bounty. Incorporate more greens, berries, asparagus, peas, and citrus fruits into your diet for a natural boost of energy and nutrients. Hydration is also key during spring as the temperatures rise. Drinking plenty of water, herbal teas, or infused water with lemon and mint can help keep you hydrated and refreshed.
3. Move Your Body Outdoors
Spring is the perfect time to take your workout outdoors. After months of being cooped up indoors, embrace the warmth of the sun and the beauty of nature. Whether it’s hiking, biking, or simply taking a walk in the park, getting outside can elevate your mood and boost your physical health. Engage in activities like yoga or pilates in a nearby
green space. The combination of mindful movement and fresh air is a perfect way to honor both your body and mind.
4. Create a Morning Routine to Ground Yourself
A mindful morning routine sets the tone for the entire day. Start your day with intention by incorporating calming practices, such as stretching, deep breathing, or meditation. Drinking a warm cup of tea or lemon water while journaling can help clear your mind and give you a sense of purpose. This ritual doesn’t have to be long—just 10-15 minutes of focus can help you feel centered and ready to tackle the day ahead. Spring is a time of renewal, and using the morning to reset is an ideal way to start your day with a fresh perspective.
5. Reconnect with Nature
There’s no better time than spring to reconnect with nature. As the flowers bloom and the trees regain their leaves, spending time outdoors can be incredibly grounding. Whether you’re tending to a garden, walking through a park, or simply enjoying a peaceful moment under the trees, nature provides both physical and emotional healing. The act of nurturing plants in your garden can also serve as a metaphor for nurturing yourself—allowing you to grow and flourish as the season unfolds.
6. Practice Gratitude and Set Intentions
Spring symbolizes new beginnings, making it a great time to reflect on your life and set meaningful intentions. Take a moment each day to practice gratitude—whether it’s for the simple beauty of nature or the loving relationships in your life. Consider setting intentions for the coming months. Think about what you want to manifest and create in your life during this season of growth. Whether it’s focusing on personal development, cultivating new hobbies, or improving your physical health, establishing goals for spring will give you a sense of direction and purpose.
7. Cultivate Meaningful Connections
The spring season brings a sense of renewal, not just for the earth but for our relationships, too. Use this time to reconnect with friends and family. Spend quality time outdoors with loved ones, have a picnic in the park, or plan a small gathering to celebrate the season. Social connections are essential for emotional well-being, and spring’s energizing atmosphere is the perfect backdrop for deepening relationships.
A Season of Renewal
Spring is a time for growth, rejuvenation, and renewal. As the world outside comes back to life, take the opportunity to nurture yourself—mind, body, and spirit. Whether through self-reflection, outdoor activities, or nourishing your body, embracing the season’s changes can help you feel more balanced, energized, and ready to bloom. By making self-care a priority during the spring months, you’ll set yourself up for a season of vitality, joy, and personal growth.
To receive support and guidance with Amy Buchanan, LCMHC on this or any other area of your life, please click the button below to begin.
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Depression in Men IS Different
Breaking the Silence: Understanding Depression in Men
Are you feeling like something’s just not right, but you can’t quite put your finger on it? You have been feeling more frustrated, isolated, and more tired than usual, but you don’t know why. Or perhaps you’ve been pushing yourself to “just get through it,” but it seems harder every day. If this sounds familiar, you’re not alone—and what you might be experiencing could be depression. Before you brush it off… yes, men can get depressed too, even if it doesn’t look like what you might think. The truth is, depression affects millions of men. Unfortunately, the way it shows up often looks different than what one may expect.
What Does Depression in Men look like?
Depression is more than just feeling “down” or “sad.” It’s a serious mental health condition that affects millions of men globally. In fact, research shows that one in eight men will experience depression in their lifetime (American Psychological Association, 2020). Yet, the way depression manifests in men is often different from how it’s typically recognized in others. While sadness and hopelessness are common symptoms, many men find themselves feeling irritable, frustrated, or even physically drained.
It’s important to recognize that depression in men can look and feel different. Men often don’t express their struggles with tears or obvious sadness. Instead, they might feel exhausted, angry, or withdrawn. This doesn’t make their experience any less real—it just means that they may be suffering in ways that don’t immediately scream “depression.” Unfortunately, societal norms around masculinity can make it even harder for men to recognize their depression or seek the help they need.
Why Men’s Depression is Often Overlooked
- Cultural Expectations: Whether intentionally or unintentionally society has normalized the concept of suppressed emotions in men.
From a young age, many men are taught to suppress their emotions. Phrases like “man up,” “don’t cry,” or “brush it off” are often thrown around, sending the message that expressing vulnerability is a weakness. These cultural expectations can lead to men bottling up their emotions, pushing them aside in favor of appearing tough or in control. As a result, it becomes harder for them to even recognize what they’re going through—let alone ask for help. - Stigma: Although mental/emotional awareness has grown tremendously, mental health issues, especially in men, are still stigmatized. Admitting to depression can feel like a sign of weakness. Asking for help, whether it’s through therapy or just talking to someone, can feel like admitting failure. Unfortunately, this stigma prevents many men from acknowledging their depression or reaching out for support. Some may believe that opening up about their mental health will make them seem less capable or less of a man.
- Misdiagnosis:There is a common misinterpretation of depression symptoms in men. Due to depression symptoms in men not always showing up the “traditional way”, oftentimes, their depression goes undiagnosed. In fact, men are less likely to recognize their own depression, and healthcare professionals may not always connect their symptoms to a mental health issue. This leads to missed opportunities for treatment and healing (National Institute of Mental Health, 2023).
What Causes Depression?
Unfortunately, there is no one size fits all answer for why depression happens, but essentially depression is a chemical imbalance in the brain. I’m sure you’re wondering “what does that even mean?”, lol, here’s some additional clarity:
- Biological Factors: Changes in brain chemistry, genetic predisposition, hormonal shifts (e.g., during puberty, pregnancy, or menopause), and chronic illnesses can all contribute to depression.
- Psychological Factors: People with negative thinking patterns, low self-esteem, or past trauma may be more prone to depression. Cognitive patterns, like rumination,can deepen feelings of hopelessness.
- Environmental Stress: Major life events such as job loss, divorce, or grief, along with social isolation or ongoing stress, can trigger or worsen depression.
- Substance Use: Alcohol and drug use can temporarily numb feelings but often make depression worse over time by altering brain chemistry.
- Sleep and Nutrition: Lack of sleep or nutritional deficiencies can contribute to depression, and the two can create a cycle that’s hard to break.
Perhaps reading that felt very general and not exactly specific to men. The causes for depression are predominantly the same across genders. However, one notable difference is the tendency for men to consistently suppress their emotions. Constantly suppressing emotions is like putting a band aid on a gunshot wound, the pain still lies underneath and continues to get worse when left untreated.
How You Can Support Men with Depression
- Encourage open conversation: Create an environment where men can talk about their emotions without fear of judgment. Encourage the idea that speaking about emotions are actually strengths, and is not a weakness.
- Ask questions: For example asking something like “How can I best support you in this season?”, offers a compassionate way to invite men to share what they need. Studies suggest that asking open-ended questions encourages self-reflection and facilitates the healing process (Seidler et al., 2016).
- Seek professional help: Encourage them to seek help. Therapy is a space that can bridge the gap between suffering in silence and having your own personal outlet. His counselor will serve as a guide who listens with empathy and works with you to create a personalized plan for healing. Professional intervention has been shown to improve mental health outcomes and can significantly reduce the impact of depression (Cuijpers et al., 2010).
- Promote healthy coping strategies: Encourage your loved one to cope in a healthy way. Physical activity has been found to reduce symptoms of depression by releasing endorphins and improving mood (Schuch et al., 2016). In addition to physical activity, healthy eating, engaging in hobbies, spending time with loved one and a balanced sleep schedule are important to improve overall mental health.
Are You or Someone You Know Experiencing Symptoms?
We’ve all heard the phrase ‘man up,’ but let’s be real.. sometimes ‘man-ing up’ means recognizing when you need help. It doesn’t make you weak, it makes you human.
Let’s stomp out the stigma! Counseling isn’t a sign of weakness, it’s a courageous step toward understanding your emotions and finding a path to healing. If you or someone you know is struggling with depression, consider reaching out to a professional counselor.
Here at Miracles Counseling Centers, we believe in offering compassionate and knowledgeable support to help individuals through their mental health journey. We understand the struggles men face with depression, and we are here to walk alongside you, providing a safe, supportive space to explore your emotions, goals, and path to healing.
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The Benefit of Self Compassion in Anxiety
How self-compassion assists in overcoming anxiety
Anxiety is one of the most common emotional experiences in the United States right now. We want you to know that it is ok to sometimes be anxious. If anxiety is starting to creep into all parts of your life, we are here for that too! When you have anxiety issues, our anxious emotions tend to create fear, worries, and overwhelm. Additionally, these feelings can fill all parts of our life including our relationships, work performance, and overall health. Also, it should not go unnoticed that anxiety struggles can also create a secondary experience of deep inner criticism. This criticism comes out in many ways. One of the most common is that this inner criticism can come out as inaccurate beliefs that you ‘should’ be a lot of things. “I should be strong.” “I should be able to handle this by now.” “I should be more like others.”
Inner Criticism will increase your Anxiety
If you have been in therapy, you have probably heard from your therapist that allowing inner thoughts that lead with the ‘should’ word will cause increased emotional distress. This is true! ‘Shoulding’ ourselves causes self criticism and low self esteem. Today, we want to encourage you to begin applying self-compassion as one of your approaches to helping yourself manage anxious emotions.
Using self compassion helps to move away from feeling shame in our emotions. This approach actually works very well when you are managing anxiousness. Rather than the internal criticism, it allows emotional space to consider how to best approach the emotion. There are a number of benefits to using self compassion, especially when living with anxiety. Here are a few….
Why self-compassion helps with anxiety
Improves emotional regulation
Self-compassion can help people be more aware of their emotions and regulate them. This works because compassion depersonalizes the anxiety allowing for you to apply skills to “work” on your anxiety.
Increases Confidence
Once you are able to be compassionate to yourself with your anxiousness, another change comes. You are no longer blaming your entire self for being anxious and thus allowing confident feelings to be recognized in other parts of who you are.
Reduces shame and guilt
Self-compassion teaches us acceptance in our entire selves. Not to mention, once you learn how to lean into self compassion, you will naturally feel less shame and guilt.
Tips on how to practice self-compassion
Be kind to yourself
Validate your emotions and offer yourself patience. When struggling, talk to yourself as if you were talking to a close friend or family member. Do not minimize or belittle yourself when you are struggling with a feeling or emotion in your day.
Practice mindfulness
This skill helps us to slow down the rapid fire of thoughts and adjust if they are unhealthy. Focus on your breathing and gently acknowledge anxious thoughts. Daily mindfulness practice is shown to increase emotional wellness.
Treat yourself well
Are you giving yourself time to rest and recover? Or possibly you may need an activity that is soothing to your body. Take a bath, go dancing, stretch for 30 minutes, or listen to music.
Practice Daily Affirmations
Remind yourself of the things you are appreciating of yourself. What ways have you made yourself proud? What things have you accomplished, big or small, that pleases you. Remember that you’re capable of changing how you feel and that your self-worth comes from within!
Self-Compassion is an Antidote to Anxious Moments
Above all else, remember that your care and love of yourself helps to extinguish the powerful hold anxious emotions can have on you. Your therapist will work with you on additional strategies as well, but these are tips and tricks that you yourself can use every day to support your emotions that much more!
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7 signs of anxiety in your life
7 signs of an anxiety disorder that suggest you should visit a professional counselor.
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Scroll Less, Live More: Break Free From The “Doom Scrolling” Cycle
In today’s hyper-connected world, it’s increasingly difficult to avoid negative news. Whether it’s catastrophic events, political conflict, or global crises, our access to information is both vast and immediate. Whenever a significant event occurs, coverage on the event can be available within minutes. Not only are headlines and articlesavailable, but the photos and videos from multiple perspectives will be posted over social media. The overload of news coverage means that we’re glued to our screens, unable to break free. This exposure can have an unintended impact on our mental health, even when we know it’s not good for us. To be informed and aware is valuable, but are there potential negative effects of being so tuned in?
What Is Doom Scrolling?
Doom scrolling, a term coined by Gen Z individuals on TikTok, refers to the habitual, and in some cases compulsive, overconsumption of news headlines and negative events on social media and other websites. This scrolling has become an unfortunate part of modern life, contributing to rising levels of anxiety, stress, and even depression. Doom scrolling applies to anyone who habitually consumes an overwhelming amount of distressing news online.
Depending on the age group, the type of online exposure to these events varies. A Gen Z individual on TikTok may have seen video about a negative current event that has a humorous spin. Millennials may have seen people on Facebook linking an article alongside their commentary on the event. Older generations may have seen coverage of the event on mainstream media news stations. Despite the different methods of delivery, each generation is undoubtedly overexposed to current events.
Why Is It So Harmful?
With this phenomenon, potential negative effects can materialize. In psychology, there is a pattern of negative thinking called rumination. Rumination refers to repetitive thinking or dwelling on a negative thought that is difficult to escape. With the overexposure to negative events that occur, individuals may find themselves in one of these negative thought cycles that lead to anxiety and/or depression. Hearing tragic news stories or stressful situations occurring within the world can greatly impact an individual’s stress level and can lead to these ruminations. Additionally, elevated stress levels can exacerbate existing struggles with anxiety, depression, or other mental health concerns.
In 2021, researchers from the International Journal of Environmental Research and Public Health conducted a study investigating the relationship between compulsive “doom scrolling” and negative mental health concerns. The researchers found that there was a significant increase in self-reported mental health concerns in individuals who reported the compulsive search for news. Additionally, researchers from the Journal of Psychological Trauma Theory, Research, Practice, and Policy found that many young individuals engaging in these behaviors exhibited significant symptoms of depression and even posttraumatic stress disorder simply from seeing online material surrounding these negative events even if they were not directly exposed.
How Can We Break Free from Doom Scrolling?
Our brains crave new information whether it is positive or negative. How do we break free from this cycle? Here are some potential actions that can be beneficial:
- Set time limits: Use apps or features on your phone to limit social media or news consumption. Both iPhone and Android devices have the capability of setting limits on specific apps. With Google Chrome, there are extensions on the Chrome Web Store to accomplish the same goal.
- Create digital boundaries: Designate times during the day to check news or social media and avoid mindless scrolling. Schedule half an hour every day to look at current events, and then do not allow yourself to engage in consuming news outside of that specific window.
- Engage in other activities: Replace scrolling with hobbies, exercise, or spending quality time with loved ones. Although social media seems to promote a sense of “connectedness”, it can also lead to perceived feelings of isolation. Go connect with others!
- Practice mindfulness: Focus on being present in the moment, and engage in mindfulness techniques like deep breathing, meditation, or journaling. Connect with nature and allow your brain to escape present concerns.
- Set Filters: Many social media apps such as Reddit, Facebook, Instagram, TikTok, and others allow you to filter out posts and media containing specific phrases. For example, if the presidential election was a source of stress for you, you could filter out any posts containing the word “president”.
- Seek Professional Help: If you find yourself incapable of escaping this cycle on your own, reach out to a licensed professional for assistance.
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What Makes Art Therapy Unique
What is Art Therapy
Written by: Brandy Prabucki, LCMHC, ATR
Art Therapy is using art as a means of self-expression, self-exploration, processing, and healing. Art Therapists are trained at a Masters level and have had education in art therapy theories, assessment, techniques and application. Many people think that art therapy is for only children and adolescents but anyone can participate in art therapy. Many people who engage in art therapy they find that it helps them express emotions deeper than words can reach.
I’m not a good artist, can I even benefit?
Here’s a little secret, you do not need to have any artistic ability to participate in art therapy. In fact, art therapy isn’t about creating a beautiful piece of art. It’s about the process of making art and what your art means to you. It can be expressive in nature, meaning you have freedom to use supplies and mediums as you choose. Alternatively, it can be a specific art directive. Art Therapists use their own creativity to choose the approach that can help their clients with where they are in their journey.
Why does art help work through our emotions?
Some may wonder how does art actually help our emotions? For instance, it can help decrease anxiety related to being in a therapy session. Have you spent time just to doodle or color a pre-patterned picture? Have you ever noticed how it feels to color something that is pre patterned? Did you notice how you felt? Did it help you relax? Slow your mind down? It has been shown in research to lower cortisol levels. So if you are feeling particularly stressed one day, color something pre-patterned, such as a mandala or coloring book (another secret, they make adult coloring books!) and see how you feel.
I have personally seen how art therapy can help build clients self esteem. It helps them understand and express themselves in a more clear way. An example of a directive I like to use with my clients is to create a collage card. They start by looking through magazines for words or images that represent who they are and what they enjoy in life. Then we process the collage they created. When you compare this to traditional talk therapy, and someone is asked to share about themselves, it can be an overwhelming question. Art expression gives people the opportunity to share so much more, and to share things they maybe wouldn’t have thought to share verbally.
Art opens accessibility to our emotional world
As you can see with this example, Art therapy can remove some of the barriers in therapy. Children are much more free in their art expression and use drawing as a form of communication. I use some assessments with children to help me understand their internal world a little better. One directive I use with younger clients is to draw a picture of themselves and their family doing something together. This type of assessment helps me see who they are possibly closest to in their families, which they could depict by who they draw themselves next too. They may draw the parent they think is in charge much larger than the other parent to depict the power they have in the family. Their size can also show how they feel in their family unit. There is some speculative interpretation that an art therapist is trained in, but there is also the processing of the art which helps the art therapist understand if those interpretations are accurate. An art therapist understands this by asking reflective questions about the image their client made. This is just a small example of how I use art in therapy.
How can I get started in Art Therapy?
It is important to note that when looking to do Art Therapy you find someone who is a Registered Art Therapist or Board Certified Art Therapist. These are the only clinicians who can call themselves Art Therapists. They have the required graduate level education and post-graduate training required by the Art Therapy Credentials Board (ATCB). The American Art Therapy Association is also a great resource to learn more about Art Therapy.
Art therapy can be a great addition to traditional talk therapy. As a licensed Clinical Mental Health Counselor and a Registered Art Therapist I give my clients the option to participate in Art Therapy. Some people feel they have no artistic ability so it wouldn’t be beneficial to them. If you are thinking about trying art therapy, I want to invite you to take a risk. We don’t know how beneficial something can be until we try it.
I hope this article has provided information about what art therapy is and how it can be beneficial for people seeking therapy or additional types of therapy. Art Therapy is my passion, my love for art was combined with my interest in psychology and I have seen how beneficial it can be for people. If you have any interest in learning more or beginning Art Therapy please reach out to Miracles Counseling Centers, or to myself, Brandy Prabucki, LCMHC. I look forward to meeting you.
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