June 2023 - Collaborative Counseling

29 June

Empirical Supported Treatment for Trauma

Posted by Sam McManigle

Living with bipolar disorder can be challenging

Trauma can be a devastating experience that can have a lasting impact on a person’s life. Symptoms of trauma can include flashbacks, nightmares, anxiety, depression, and difficulty sleeping. In some cases, trauma can lead to post-traumatic stress disorder (PTSD), a serious mental health condition that can significantly impair a person’s ability to function. There are a number of empirical supported treatments available for trauma.

Some of the most effective treatments include:

Eye movement desensitization and reprocessing (EMDR) is a type of therapy that uses eye movements, taps, or tones to help people process traumatic memories. EMDR is a relatively new treatment, but it has been shown to be effective in reducing symptoms of PTSD in a number of studies.
Cognitive behavioral therapy (CBT) is a type of therapy that focuses on changing the way people think and behave. CBT can be used to help people with trauma learn how to manage their symptoms and cope with stress.
Accelerated resolution therapy (ART) is a newer type of therapy that is similar to EMDR. ART uses a combination of eye movements, tapping, and other techniques to help people process traumatic memories.

In addition to these specific treatments, there are a number of other things that can help people who have experienced trauma. These include:

Support groups: Support groups can provide a safe and supportive environment for people to share their experiences and learn from others who have been through similar experiences.
Yoga and meditation: Yoga and meditation can help people to relax and reduce stress. They can also help people to focus on the present moment and let go of negative thoughts and emotions.
Acupuncture: Acupuncture is a traditional Chinese medicine treatment that has been shown to be effective in reducing symptoms of PTSD.

Furthermore If you have experienced trauma, it is important to seek help from a qualified mental health professional. There are a number of effective treatments available that can help you to heal and recover.

Other treatments for trauma

In addition to the treatments listed above, there are a number of other treatments that may be helpful for people who have experienced trauma. These include:

Group therapy: Group therapy can provide a safe and supportive environment for people to share their experiences and learn from others who have been through similar experiences.
Art therapy: Art therapy can help people to express their emotions and trauma in a safe and creative way.
Music therapy: Music therapy can help people to relax and reduce stress. It can also help people to express their emotions and trauma in a safe and creative way.
Hypnosis: Hypnosis can be used to help people access and process traumatic memories.
Animal-assisted therapy: Animal-assisted therapy can help people to reduce stress and anxiety. It can also help people to feel more connected and supported.

The best treatment for trauma will vary depending on the individual’s needs and preferences. It is important to talk to a qualified mental health professional to find the treatment that is right for you.

communication, Counseling, counseling in Eau Claire, counseling in Hudson, counseling in Maple Grove, Therapy

24 June

Pride Month: A Celebration of LGBTQ+ Identity and History

Posted by Collaborative Counseling

Pride Month: A Celebration of LGBTQ+ Identity and History

June is Pride Month, a time to celebrate the LGBTQ+ community and its history. The month is marked by parades, festivals, and other events that bring people together to celebrate their identity and advocate for equality.

What is Pride Month?

Pride Month is an annual observance that commemorates the 1969 Stonewall riots in New York City. The riots were a turning point in the gay liberation movement, and they helped to spark the fight for LGBTQ+ rights in the United States and around the world.

The first Pride march was held in New York City in 1970, and it was a small event with about 1,000 people in attendance. However, the march quickly grew in popularity, and today Pride events are held all over the world.

How to Celebrate Pride Month

There are many ways to celebrate Pride Month. Some people participate in parades, marches, and other public demonstrations. Others attend festivals, concerts, and other cultural events. Still others simply wear rainbow flags or other symbols of pride.

Here are some additional ideas for celebrating Pride Month:

Attend a Pride parade or march.
Go to a Pride festival or concert.
Visit a local LGBTQ+ community center.
Volunteer for an LGBTQ+ organization.
Support LGBTQ+ businesses.
Be an ally to LGBTQ+ people in your community.
Talk to your friends and family about LGBTQ+ issues.

Support Resources

There are many resources available to help you learn more about LGBTQ+ issues and celebrate Pride Month. Here are a few:

The Human Rights Campaign: https://www.hrc.org/
GLAAD: https://www.glaad.org/
The Trevor Project: https://www.thetrevorproject.org/
PFLAG: https://pflag.org/
Trans Lifeline: https://www.translifeline.org/

Why is Pride Month Important?

Pride Month is important because it is a time to celebrate the LGBTQ+ community and its achievements. It is also a time to raise awareness of LGBTQ+ issues and advocate for equality.

Pride Month is a reminder that the LGBTQ+ community has come a long way, but there is still work to be done. We must continue to fight for equality for all LGBTQ+ people, regardless of their race, ethnicity, gender identity, or socioeconomic status.

Conclusion

Pride Month is a celebration of LGBTQ+ Identity and history, but it is also a time to reflect on the challenges that the LGBTQ+ community still faces. In conclusion we must continue to fight for equality for all LGBTQ+ people, furthermore we must never forget the sacrifices that have been made to get us where we are today.

Happy Pride Month From Collaborative Counseling!

communication, Counseling, counseling in Eau Claire, counseling in Hudson, counseling in Maple Grove, couples counseling, parenting, relationships, Therapy

22 June

20 Self Care Ideas that are Budget Friendly

Posted by Sam McManigle

Self-care is important for everyone, but it can be especially difficult to make time for when you’re on a budget. Taking care of yourself is an investment in your health and well-being, and it’s worth it to make time for it, even if you’re on a budget. Here are 20 budget-friendly self-care ides that can help you take care of yourself without breaking the bank:

Take a walk. Going for a walk is a great way to get some exercise and fresh air, both of which are beneficial for your physical and mental health. And, it’s free!
Read a book. Curling up with a good book is a great way to relax and escape from the stresses of everyday life. If you don’t have a lot of money to spend on books, check out your local library or bookshop for used books.
Listen to music. Listening to music can help to improve your mood and reduce stress. Create a playlist of your favorite songs or listen to a new album.
Take a bath. Adding some essential oils to your bath can help to create a relaxing atmosphere. You can also add some bath salts or bubbles for an extra treat.
Get a massage. If you can afford it, a massage is a great way to relax and de-stress. However, there are also many ways to give yourself a massage at home. Try using a tennis ball or rolling pin to massage your muscles.
Meditate. Meditation is a great way to reduce stress and improve your focus. There are many different types of meditation, so find one that works for you.
Yoga. Yoga is a great way to improve your flexibility, strength, and balance. It can also help to reduce stress and improve your mood.
Spend time in nature. Spending time in nature has been shown to have a number of benefits for your physical and mental health. Go for a walk in the park, hike in the woods, or just sit in your backyard and enjoy the fresh air.
Get enough sleep. When you’re well-rested, you’re better able to handle stress and make good decisions. Aim for 7-8 hours of sleep per night.
Eat healthy foods. Eating healthy foods gives you the energy you need to feel your best. Make sure to include plenty of fruits, vegetables, and whole grains in your diet.
Drink plenty of water. Staying hydrated is important for your physical and mental health. Aim to drink 8 glasses of water per day.
Get regular exercise. Exercise is a great way to reduce stress, improve your mood, and boost your energy levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Spend time with loved ones. Social connection is important for your mental health. Make time for the people who matter most to you.
Do something you enjoy. Whether it’s reading, painting, or playing music, make time for something that you enjoy doing. This will help you to relax and de-stress.
Set boundaries. It’s important to set boundaries between work and personal time. Make sure to take some time for yourself each day to relax and recharge.
Say no. It’s okay to say no to things that you don’t have time for or that you don’t want to do. Don’t feel guilty about putting your own needs first.
Take care of your mental health. If you’re struggling with your mental health, don’t hesitate to seek professional help. A therapist can help you to develop coping mechanisms and strategies for dealing with stress.
Be kind to yourself. It’s important to be kind to yourself, even when you make mistakes. Forgive yourself and move on.
Take a break from social media. Social media can be a great way to stay connected with friends and family, but it can also be a major source of stress. Take a break from social media every now and then to clear your head and relax.
Do something nice for someone else. Doing something nice for someone else can help to improve your mood and make you feel good about yourself. Volunteer your time, donate to a charity, or simply do a kind act for a stranger.

These are just a few ideas for budget-friendly self-care. The most important thing is to find activities that you enjoy and that help you to relax and de-stress.

Counseling, counseling in Eau Claire, counseling in Hudson, counseling in Maple Grove, mindfulness, Self Care, self love, Therapy

19 June

The Importance of Fathers

Posted by Sam McManigle

Father’s Day is a special day to celebrate all the fathers in our lives. It is a time to show our appreciation for their love, support, and guidance. Fathers play a vital role in the development of their children, and their influence can be felt for a lifetime. The importance of fathers cannot be overstated.

Here are some of the reasons why fathers are so important:

They provide love and support. Fathers are a source of love and support for their children. They are there to comfort them when they are sad, to cheer them on when they are happy, and to help them through tough times.
They teach their children important life skills. Fathers teach their children important life skills, such as how to be responsible, how to work hard, and how to be kind and compassionate. They also help their children develop their talents and interests.
They serve as role models. Fathers serve as role models for their children. They teach their children what it means to be a man, a husband, and a father. They also show their children how to be responsible, how to work hard, and how to be kind and compassionate.

Fathers play a vital role in the development of their children, and their influence can be felt for a lifetime. On this Father’s Day, let us all take a moment to thank our fathers for all that they do.

Here are some specific ways that fathers can positively impact their children’s lives:

Be present. The most important thing that a father can do for his children is to be present in their lives. This means spending time with them, listening to them, and being involved in their activities.
Be a role model. Children learn by watching the adults in their lives. If a father wants his children to be kind, compassionate, and responsible, he needs to model those qualities himself.
Set high expectations. Fathers should set high expectations for their children. This doesn’t mean that they need to be perfect, but they should expect their children to work hard, do their best, and be respectful of others.
Be supportive. Fathers should be supportive of their children’s dreams and goals. They should encourage them to follow their passions and to never give up on their dreams.
Be patient. Parenting is a journey, and it’s important to be patient with yourself and your children. There will be ups and downs, but if you’re patient and loving, you’ll get through them together.

Fathers play a vital role in the lives of their children. By being present, being a role model, setting high expectations, being supportive, and being patient, fathers can help their children grow into happy, healthy, and successful adults.

How to Celebrate Father’s Day There are many ways to celebrate.

Here are a few ideas:

Spend time together. The best way to celebrate Father’s Day is to spend time with your father. Go on a hike, play catch, or just sit and talk.
Give him a gift. A gift doesn’t have to be expensive. A homemade card, a framed photo, or a gift certificate to his favorite store will show him how much you care.
Make him a meal. Cooking dinner for your father is a great way to show him how much you appreciate him. He’ll love a home-cooked meal, especially if it’s his favorite dish.
Write him a letter. A letter is a personal way to express your love and appreciation for your father. Tell him how much he means to you and why you’re so grateful to have him in your life.
Take him out to his favorite place. If your father has a favorite restaurant or activity, take him out to enjoy it. He’ll love spending time with you and doing something he enjoys.

Overall no matter how you choose to celebrate Father’s Day, make sure to let your father know how much you love and appreciate him. He deserves it!

communication, Counseling, counseling in Eau Claire, counseling in Hudson, counseling in Lakeville, counseling in Maple Grove, counseling in Roseville, fathers, mindfulness, parenting, Therapy

18 June

Helping others improves your mental health

Posted by Collaborative Counseling

Helping others can be altruistic and also helping others can be a way to improve your mental health. Helping others improves your mental health and well being. We all have those days when we’re feeling down. Maybe we had a bad day at work, or maybe we’re just feeling stressed out about life in general. On those days, it can be really helpful to have a little bit of kindness from a stranger. Even a small act of kindness can make a big difference in someone’s day.

Here are 20 ways to brighten a stranger’s day

Pay them a compliment.
Hold the door open for them.
Let them go ahead of you in line.
Give them your seat on the bus or train.
Help them carry their groceries.
Pay for their coffee or meal.
Give them a flower.
Write them a thank-you note.
Smile at them.
Listen to them.
Offer to help them with something.
Give them a compliment on their work.
Give them a gift.
Volunteer your time.
Be kind to animals.
Be patient.
Be forgiving.
Be positive.
Be grateful.
Just be kind.

These are just a few ideas for ways to brighten a stranger’s day. There are many other ways to show kindness to others. The important thing is to be mindful of the people around you and to look for opportunities to make a difference. Even a small act of kindness can make a big difference in someone’s day.

Here are some ways that helping others can improve mental health

Reduce stress: Helping others can take your mind off of your own problems and give you a sense of purpose. This can help to reduce stress and anxiety.
Increase self-esteem: When you help others, it can make you feel good about yourself and your abilities. This can help to improve your self-esteem.
Build relationships: Helping others can help you to connect with others and build strong relationships. This can provide you with social support, which can be helpful for mental health.
Feel connected to something bigger than yourself: Helping others can help you to feel like you are part of something bigger than yourself. This can give you a sense of purpose and meaning in life, which can be helpful for mental health.

Acts of kindness help everyone

These acts of kindness can also have a positive impact on the mental health of the person doing the helping.

For example, when you pay someone a compliment, it can make them feel good about themselves. This can boost their self-esteem and make them feel more confident. When you hold the door open for someone, it shows that you are considerate of others. This can make them feel appreciated and valued. When you let someone go ahead of you in line, it shows that you are patient and understanding. This can make them feel less stressed and more relaxed.

All of these acts of kindness can have a positive impact on the mental health of the person doing the helping. They can reduce stress, increase self-esteem, build relationships, and make people feel more connected to something bigger than themselves. To learn more about ways to boost your self esteem, visit our page on self esteem by clicking here!

If you are looking for ways to improve your own mental health, consider finding ways to help others. It’s a win-win for everyone involved. Helping others improves your mental health and theirs!

Counseling

10 June

A Closer Look at Anxiety

Posted by Collaborative Counseling

Anxiety disorders are one of the most common mental health issues people face. While it is common, there is still some misunderstanding about what anxiety can look like. Lets take a closer look.

What is Anxiety?

Anxiety is a general term that refers to many disorders such as generalized anxiety disorder, panic disorder & panic attacks, separation anxiety and specific phobias (e.g. germs, flying, driving etc.). All of the disorders categorized under Anxiety, share the concept of excessive fear that results in a behavioral and functional disturbance. Excessive fear can refer to an emotional response to either a perceived threat or anticipation of a future threat. Panic attacks are an example of a fear response.

It is important to note that anxiety is a normal part of life. However, when anxiety interferes with daily activities due to overwhelming and persistent worry, you may have an anxiety disorder.

Risk Factors

There are several risk factors for developing anxiety. Major ones include:

Genetics: Anxiety has a hereditary risk factor as it can run in families.
Environmental Factors: Parenting behaviors such as being controlling or exhibiting anxious behavior can be risk factors for children.
Personality: Those who are introverted and less conscientious may be at risk for an anxiety disorder
Gender: Women are more likely than men to develop anxiety.

Treatments for Anxiety Disorders

There are many different forms of therapy and treatment for anxiety. Some of the most common include:

Cognitive behavioral therapy (CBT) is a type of therapy that focuses on changing the way you think and behave. CBT can help you identify and challenge negative thoughts and beliefs that contribute to your anxiety, and learn new coping skills to manage your anxiety symptoms. Learn more about CBT in this article: APA – What is Cognitive Behavioral Therapy?
Exposure therapy is a type of therapy that involves gradually exposing you to the things or situations that make you anxious. This can help you learn to manage your anxiety and cope with your fears.
Acceptance and commitment therapy (ACT) is a type of therapy that focuses on helping you accept your anxiety and commit to living a meaningful life despite your fears.
Dialectical behavioral therapy (DBT) is a type of therapy that combines CBT, mindfulness, and acceptance skills to help you manage your emotions and cope with difficult situations.
Interpersonal therapy (IPT) is a type of therapy that focuses on your relationships with others. IPT can help you improve your communication skills, resolve conflict, and build stronger relationships.

In addition to therapy, there are also a number of medications that can be used to treat anxiety. These medications work by changing the way your brain functions, and can help to reduce your anxiety symptoms.

However, if you are struggling with anxiety, it is important to seek professional help. A therapist or doctor can help you develop a treatment plan that is right for you.

Steps you can take to get help for anxiety disorders

- Talk to your doctor. Your doctor can refer you to a therapist or counselor who specializes in anxiety disorders.
- Do your research. Once you have a few names, take some time to research each therapist or counselor. Read online reviews, and see if you can find any testimonials from other patients.
- Schedule a consultation. Once you have found a few therapists or counselors that you are interested in, schedule a consultation with each one. This will give you a chance to meet with them and see if they are a good fit for you.
- Be patient. Finding the right therapist or counselor can take time. Don’t be afraid to try out a few different people until you find someone who you feel comfortable with.
- Self care. Begin with some basic self care. You can learn more at our blog at: Simple Self Care

For therapy support in Minnesota or Wisconsin, you can reach out to our team to help you find a therapist by calling 763-210-9966 or requesting an appointment by clicking here.

01 June

What is Trauma Informed Care?

Posted by Collaborative Counseling

Trauma informed care has become a highly coveted model for treating people who have experienced traumatic experiences or events. Read more to learn about trauma and this form of treatment.

What is Trauma?

Trauma is defined as an emotional or psychological response to an event that is deeply distressing or disturbing. It can refer to things that are upsetting, such as being involved in an accident, loosing a close loved one, or going through a divorce. It can also refer to the extreme end of the spectrum as well. This would be things that are severely damaging such as assault or kidnapping.

Trauma-Informed Care

Trauma informed care is not about specific techniques. It is an overall approach to providing care. Trauma informed care should include the following six principles.

A safe therapeutic environment is essential to aid in recovery.
Trauma related symptoms and behaviors originate from adapting to traumatic experiences.
Recovery from trauma is a goal in treatment.
Resiliency and trauma resistant skills training are part of treatment.
It focuses on client strengths.
Trauma recovery is a collaborative effort.

What to Look for in a Trauma Informed Therapist

First and foremost, a trauma therapist should realize the impact that trauma has on a person. They should also have an understanding of potential paths for recovery. They should also be able to detect the signs of trauma in clients. Along with being able to detect the signs they should be able to respond to these signs. They should use their full knowledge of trauma practices and procedures to assist their client. Lastly, a trauma informed therapist should actively resist re-traumatizing clients.

The Importance of Trauma Informed Care

Everyone has different reactions to traumatic events. Some people may be able to cope with and move past their trauma rather quickly, whereas others may develop Post-Traumatic Stress Disorder. The way people react to and retell the traumatic event that they experienced can determine whether the people around them will believe what happened. Those who react with strong emotion are often seen as more credible than those who remain stoic and are able to look past the emotion.

Coping Skills, Counseling, emotion regulation, flashbacks, Mental Health Help, PTSD, Therapy, Trauma, Trauma Informed