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13

Understanding Trauma and Coping Skills

Posted by Collaborative Counseling

Trauma and coping skills play a central role in emotional well-being. Trauma is an emotional response to a distressing event such as abuse, neglect, violence, or the sudden loss of a loved one. While trauma is a natural part of the human experience, it can significantly affect mental health if not addressed with healthy coping strategies.

Unresolved trauma may lead to long-term psychological issues, including anxiety, depression, or post-traumatic stress disorder (PTSD). That’s why building strong trauma and coping skills is essential for healing.

The Psychological Impact of Trauma

Trauma affects both the brain and body in complex ways. After a traumatic event, the brain may remain in a state of hyper-vigilance, sensing threats where none exist. This can lead to:

  • Flashbacks or nightmares
  • Emotional numbness or detachment
  • Hyperarousal and irritability
  • Avoidance of reminders
  • Difficulty trusting others

Without strong trauma and coping skills, these symptoms can interfere with relationships, work, and overall functioning.

How Trauma Affects Children and Adolescents

Young people are especially vulnerable to trauma. Exposure during childhood or adolescence can disrupt development, attachment, and emotional regulation. Implementing early trauma and coping skills is key to preventing long-term psychological harm.

Mental Health Conditions Linked to Trauma

Trauma is associated with several mental health conditions, such as:

  • Post-Traumatic Stress Disorder (PTSD)
  • Depression
  • Generalized Anxiety Disorder
  • Borderline Personality Disorder
  • Dissociative Disorders

Understanding the root of these disorders can help guide trauma-informed treatment. Visit NIMH – Coping with Traumatic Events for more information.

Proven Trauma and Coping Skills for Healing

Healing is possible when individuals use effective trauma and coping skills consistently. Here are five essential strategies to support recovery:

1. Trauma-Informed Therapy: A Foundation for Recovery

Professional therapy is often the most effective way to process trauma. Evidence-based methods include:

  • Cognitive Behavioral Therapy (CBT)
  • Eye Movement Desensitization and Reprocessing (EMDR)
  • Somatic Experiencing
  • Dialectical Behavior Therapy (DBT)

These therapies promote resilience and help rebuild healthy coping mechanisms. At Collaborative Counseling, we specialize in trauma-informed care tailored to your needs.

2. Mindfulness and Grounding as Coping Tools

Grounding techniques help manage symptoms like flashbacks or anxiety. Try:

  • Deep breathing and body scans
  • Sensory awareness (touch, sound, sight)
  • Meditation or mindful movement

These trauma and coping skills anchor you to the present moment and calm your nervous system.

3. Build a Support System You Can Rely On

Connection is critical in trauma recovery. Talk to friends, join a support group, or work with a therapist. Surrounding yourself with people who understand your experience enhances emotional healing.

For resources, visit SAMHSA – Trauma and Violence.

4. Daily Coping Strategies That Support Healing

Small daily actions can lead to big improvements. Useful trauma and coping skills include:

  • Journaling emotions
  • Engaging in creative outlets
  • Gentle exercise like walking or yoga
  • Setting boundaries and avoiding known triggers

Over time, these practices create emotional balance and stability.

5. Healing Is a Journey—Take It at Your Pace

Recovery from trauma doesn’t follow a straight line. There may be setbacks and breakthroughs along the way. What matters most is persistence, self-compassion, and a willingness to keep going.

Final Thoughts on Trauma and Coping Skills

With the right trauma and coping skills, healing is not only possible—it’s within reach. Whether through therapy, community, or self-care strategies, you can find relief and regain a sense of control.

Ready to begin your healing journey? Reach out to our compassionate therapists at Collaborative Counseling today.

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06

Recognizing Unhealthy Relationships: Key Signs and What to Do Next

Posted by Collaborative Counseling

Recognizing Unhealthy Relationships: Signs and Steps to Protect Yourself

Recognizing unhealthy relationships is essential for preserving your mental and emotional well-being. Relationships shape our lives, and while many can be uplifting and nurturing, others can cause harm and distress. Knowing how to identify toxic relationship patterns helps you take control of your emotional health.

In this blog, we’ll explore how to identify the signs of an unhealthy relationship and what you can do to prioritize your emotional safety and healing.

What Makes a Relationship Unhealthy?

An unhealthy relationship can be emotionally, mentally, or even physically damaging. These relationships often lack mutual respect, trust, honesty, and equality. Instead, they may be dominated by manipulation, control, neglect, or abuse.

It’s important to note that not all unhealthy relationships are abusive, but they can still have a profound impact on your mental health and self-esteem.

👉 Learn about healthy boundaries in relationships

Common Signs of an Unhealthy Relationship

If you’re unsure whether a relationship in your life is unhealthy, here are some common red flags to look out for:

1. Constant Criticism or Belittling

You’re regularly put down, mocked, or made to feel “less than.” This can erode self-esteem over time.

2. Lack of Trust

One or both individuals consistently question the other’s motives, loyalty, or actions.

3. Manipulation and Control

You feel like your decisions, friendships, or time are being controlled or monitored.

4. Isolation

You’re encouraged (or forced) to distance yourself from friends, family, or support systems.

5. Walking on Eggshells

You constantly feel anxious about saying or doing something wrong that might cause conflict.

6. Blame-Shifting

The other person never takes responsibility for their actions and often blames you for problems.

7. Jealousy and Possessiveness

Extreme jealousy or possessiveness can signal insecurity and a lack of healthy boundaries.

8. Neglect or Emotional Withdrawal

You feel emotionally abandoned, unseen, or unimportant within the relationship.

The Impact of Unhealthy Relationships on Mental Health

Recognizing unhealthy relationships can prevent long-term emotional damage. These toxic dynamics can lead to chronic stress, anxiety, depression, low self-esteem, and even post-traumatic stress disorder (PTSD). Your physical health, work performance, and social life may also suffer.

👉 Read about the link between mental health and relationships

What You Can Do to Break the Cycle

1. Acknowledge the Problem

The first step is recognizing and validating your feelings. It’s okay to admit that something isn’t right.

2. Set Boundaries

Clearly communicate your needs and limits. Healthy boundaries are essential for self-respect.

3. Reach Out for Support

Talk to a therapist, trusted friend, or support group. You don’t have to navigate this alone.

4. Educate Yourself

Learn about healthy versus unhealthy relationship dynamics. Knowledge is empowering.

5. Make a Plan

If the relationship is abusive or dangerous, create a safety plan to leave safely with the help of professionals.

When to Seek Professional Help

If you’re feeling overwhelmed, anxious, or unsafe, speaking with a mental health professional can provide clarity and support. Therapists can help you explore your experiences, set boundaries, and develop healthier relationships moving forward.

Final Thoughts

Recognizing unhealthy relationships isn’t always easy, especially if you’ve normalized toxic dynamics over time. But awareness is a powerful first step. You deserve relationships that uplift you, respect your boundaries, and support your mental health.

If you or someone you know is in an abusive relationship, help is available:

National Domestic Violence Hotline
📞 1-800-799-7233
📱 Text “START” to 88788

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29

Therapy 101: What to Expect in Your First Counseling Session

Posted by Collaborative Counseling

What to Expect in Your First Therapy Session: Therapy 101

Starting therapy can feel both exciting and nerve-wracking, especially if you don’t know what to expect in your first therapy session. Whether you’re looking for support with anxiety, depression, or personal growth, understanding the process can ease your worries and set the stage for healing.

Getting Ready: What to Expect in Your First Therapy Session

Before attending your first therapy session, take some time to reflect. Think about the reasons you’re seeking help and what you hope to gain. Writing down specific concerns can help guide the conversation.

Most therapists send intake forms ahead of time. These forms typically cover your medical history, current concerns, and goals for therapy. Completing them thoroughly helps your therapist tailor the first session to your needs.

Meeting the Therapist: Creating a Safe, Comfortable Environment

What to expect in your first therapy session also includes getting to know your therapist. The session will likely start with a warm welcome, followed by questions about your background, mental health, and daily life.

Your therapist is there to listen, not judge. They’ll work to understand your story and ensure you feel heard and supported. If their style doesn’t feel like a good match, that’s okay—finding the right therapist is part of the journey.

Goal Setting: Clarifying What You Want from Therapy

Early in the process, you’ll discuss therapy goals—this is a key part of what to expect in your first therapy session. Goals could include better coping skills, reduced anxiety, or improved relationships.

Therapists often use various approaches such as cognitive-behavioral therapy (CBT), solution-focused therapy, or mindfulness. They’ll explain which techniques they recommend and why.

Understanding Confidentiality and Boundaries

Therapy is a confidential space. Your therapist will go over their privacy policy and explain exceptions, such as if you’re in danger of harming yourself or others.

Confidentiality helps create a foundation of trust, which is essential for therapy to work. You don’t have to share everything at once—go at your own pace.

Clarifying What Therapy Is (and Isn’t)

Many people wonder what therapy is really like. It’s a collaborative process that provides a safe space for exploring emotions, learning coping tools, and achieving personal growth.

However, therapy isn’t a quick fix or a place where you’re told what to do. Progress takes time and active participation. When you’re committed to the process, the results can be life-changing.

What to Expect After Your First Therapy Session

Once your session ends, reflect on how it went. Did you feel understood? Was the therapist’s style supportive? If so, you’re off to a great start. If not, consider speaking up or exploring other professionals.

Therapy is most effective when you feel connected to your therapist. Trust your instincts, and know that it’s okay to try a few sessions before committing long-term.

Additional Support and Resources

Still feeling unsure about what to expect in your first therapy session? The American Psychological Association offers excellent resources to prepare you further. You can also visit Psychology Today to find therapists in your area or read articles about mental health topics.

If you’re in Minnesota and looking for compassionate, professional support, Collaborative Counseling is here to help you take the first step.

Final Thoughts

Knowing what to expect in your first therapy session can reduce anxiety and help you focus on healing. From paperwork to goal setting and building trust, your first visit lays the groundwork for a healthier, more balanced you.

Let therapy be a space where you can grow, heal, and move forward—one session at a time.

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01

The Importance of Vitamin D for Mental Health: Benefits & Tips

Posted by Collaborative Counseling

The importance of Vitamin D for mental health cannot be overstated. Vitamin D, often called the “sunshine vitamin,” significantly influences our mental health and emotional well-being. Understanding the importance of Vitamin D for mental health is crucial, as it plays a vital role in conditions such as depression, anxiety, and seasonal affective disorder (SAD).

The Connection Between Vitamin D and Mental Health

Vitamin D receptors are found throughout the brain, particularly in areas associated with mood regulation. Low levels of Vitamin D have been consistently linked with increased risks of depression and anxiety. People deficient in Vitamin D often experience symptoms like fatigue, mood swings, and irritability.

How Vitamin D Benefits Mental Health

1. Reducing Depression

Studies suggest that adequate Vitamin D levels can improve mood and decrease symptoms of depression by regulating neurotransmitters critical for emotional balance.

2. Managing Anxiety

Vitamin D has been shown to help reduce symptoms of anxiety by influencing brain areas associated with stress response and anxiety regulation.

3. Combating Seasonal Affective Disorder (SAD)

Boosting Vitamin D levels through sunlight exposure, diet, or supplementation can significantly ease symptoms of SAD, particularly during fall and winter months.

How to Maintain Healthy Vitamin D Levels

  • Sun Exposure: Aim for 10-15 minutes of sunlight several times per week, as sunlight triggers Vitamin D production in the skin.
  • Diet: Include Vitamin D-rich foods like fatty fish (salmon, tuna), fortified dairy products, eggs, and mushrooms in your diet.
  • Supplements: Vitamin D supplements can help maintain optimal levels, especially if sunlight exposure and dietary intake are insufficient. Always consult a healthcare provider for personalized dosage recommendations.

Who Is at Risk?

People living in northern climates with limited sunlight, individuals with darker skin tones, and those who spend extensive time indoors are especially vulnerable to Vitamin D deficiency.

Final Thoughts

Taking proactive steps to maintain optimal Vitamin D levels is a simple yet powerful way to support your mental health and overall well-being. For more detailed information on Vitamin D, visit the National Institutes of Health (NIH) website. If you suspect you’re experiencing symptoms related to low Vitamin D, talk to a healthcare professional today.

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18

Effective Communication Techniques for Healthier Relationships

Posted by Collaborative Counseling
Effective Communication

Effective Communication Techniques for Healthier Relationships

Effective communication is the foundation of any strong relationship, whether personal or professional. Poor communication can lead to misunderstandings, conflict, and emotional distance, while clear and open communication fosters trust, intimacy, and connection. In this article, we’ll explore key effective communication techniques to improve your communication skills for healthier relationships.

1. Practice Active Listening

One of the most important aspects of effective communication is listening. Active listening involves:

  • Giving the speaker your full attention.
  • Avoiding interruptions while they are talking.
  • Summarizing or paraphrasing their words to ensure understanding.
  • Asking open-ended questions to encourage more dialogue.

When your partner, friend, or colleague feels heard and validated, it strengthens the bond between you. Learn more about active listening and its benefits. You can also check out this guide from MindTools on active listening.

2. Use “I” Statements

Instead of placing blame with phrases like “You never listen to me!” try using “I” statements, such as “I feel unheard when I try to share my thoughts.” This reduces defensiveness and promotes a more constructive conversation. Check out our guide on using ‘I’ statements effectively. The American Psychological Association (APA) also provides useful insights into effective communication techniques.

3. Be Mindful of Nonverbal Cues

Communication isn’t just about words—body language, facial expressions, and tone of voice all play crucial roles. Maintain eye contact, use open body language, and be aware of the emotions your tone conveys to ensure your message aligns with your intent. Harvard Business Review offers valuable tips on nonverbal communication in professional and personal settings.

4. Avoid Assumptions and Clarify Understanding

Assuming what someone else is thinking or feeling can lead to misunderstandings. Instead, ask clarifying questions like, “Can you help me understand what you mean by that?” This encourages open dialogue and prevents miscommunication.

5. Manage Conflicts Constructively

Disagreements are inevitable in any relationship, but how you handle them determines their impact. Effective communication techniques for conflict resolution include:

  • Staying calm and taking deep breaths if emotions escalate.
  • Addressing issues promptly instead of letting resentment build.
  • Finding common ground and working toward a solution that benefits both parties.

Explore effective conflict resolution strategies. You can also visit The Gottman Institute for expert-backed relationship advice.

6. Set Healthy Boundaries

Clear and respectful boundaries help maintain a balance in relationships. Communicate your needs and limits openly, and respect the boundaries set by others. This fosters mutual respect and prevents misunderstandings. Read more about setting healthy boundaries in relationships. The National Alliance on Mental Illness (NAMI) also provides excellent guidance on this topic.

7. Practice Empathy

Putting yourself in the other person’s shoes helps create deeper understanding and compassion. Show empathy by validating their feelings and expressing understanding, even if you don’t agree with their perspective. Psychology Today has great resources on developing empathy in relationships.

8. Be Open to Feedback

Constructive feedback helps improve communication. Encourage honest conversations where both parties can share thoughts and feelings without fear of judgment. Being receptive to feedback shows maturity and a willingness to grow.

9. Develop Emotional Awareness

Understanding your emotions and how they influence your communication can prevent unnecessary conflicts. Practice self-awareness and take responsibility for your reactions instead of responding impulsively. The Greater Good Science Center at UC Berkeley provides research-based insights into emotional intelligence and effective communication techniques.

10. Prioritize Quality Time

In a world full of distractions, prioritizing uninterrupted quality time helps strengthen relationships. Whether it’s a one-on-one conversation over coffee or a scheduled check-in, dedicating time to communicate effectively enhances connection. Discover how quality time can improve your relationships. You can also explore The Five Love Languages for ways to improve connection through meaningful time together.

Final Thoughts

Effective communication techniques take practice, patience, and a willingness to improve. By incorporating these methods into your daily interactions, you can build stronger, healthier relationships based on trust, understanding, and mutual respect.

Looking for more ways to improve your relationships? Contact our team at Collaborative Counseling Minnesota for professional guidance on relationship and mental health support.

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14

Mental Health Tips for Spring: Refresh Your Mind and Well-Being

Posted by Collaborative Counseling
Mental Health Tips for Spring: Refresh Your Mind and Well-Being

Mental Health Tips for Spring: Refresh Your Mind and Well-Being

Spring is a season of renewal, offering longer days, warmer temperatures, and a fresh start. Prioritizing mental health in spring is essential, as the shift in seasons can bring both positive energy and challenges. While many people experience a natural boost in their mood, others may struggle with lingering seasonal depression or the stress of transitioning from winter. Here are some effective mental health tips for spring to help you embrace the season’s renewal.

1. Get Outside and Enjoy the Sunlight for Better Mental Health

Sunlight exposure helps boost serotonin levels, which can enhance mood and promote overall well-being. Try to spend at least 15-30 minutes outdoors daily. Activities like walking, jogging, or even sitting on your porch can help combat feelings of depression and anxiety. Learn more about the benefits of sunlight for mental health.

2. Incorporate More Physical Activity to Boost Your Mood

Spring is an excellent time to engage in outdoor exercise, whether it’s hiking, biking, or yoga in the park. Physical activity releases endorphins, the body’s natural mood boosters, and helps reduce stress. Aim for at least 30 minutes of moderate exercise most days of the week. Explore how exercise improves mental health.

3. Declutter Your Space for a Clear Mind

Spring cleaning isn’t just for your home—it can also have a positive impact on your mental health. Clutter can contribute to stress and overwhelm, so take time to organize and refresh your living space. A clean and tidy environment can promote relaxation and clarity. Read about the mental health benefits of decluttering. You might also enjoy our guide on The Impact of Social Media on Mental Health.

4. Eat Seasonal and Nutritious Foods for Mental Well-Being

Your diet plays a significant role in mental health. Spring is a great time to add fresh fruits and vegetables to your meals. Foods rich in vitamins and antioxidants, like leafy greens, berries, and citrus fruits, can help support brain function and reduce symptoms of anxiety and depression. Find out how nutrition impacts mental health. For more dietary tips, check out our blog on The Importance of Vitamin D for Mental Health.

5. Practice Mindfulness and Stress Management Techniques

The transition into a new season can sometimes be stressful. Practicing mindfulness techniques, such as meditation, deep breathing, or journaling, can help you manage stress and stay grounded. Even taking a few minutes each day for self-reflection can make a big difference. Discover simple mindfulness techniques. You may also find our post on Understanding and Overcoming Burnout helpful.

6. Connect with Nature to Improve Mental Health

Nature therapy, also known as ecotherapy, has been proven to reduce stress and improve mood. Spend time in green spaces, visit a botanical garden, or take a weekend trip to a nature reserve. Simply immersing yourself in nature can bring a sense of peace and rejuvenation. Read about the benefits of ecotherapy.

7. Socialize and Strengthen Relationships for Emotional Wellness

As the weather improves, take advantage of opportunities to reconnect with friends and family. Socializing can boost happiness levels and provide a sense of belonging. Whether it’s a picnic, outdoor coffee date, or group hike, meaningful interactions can greatly improve mental well-being. Learn how social connections impact mental health. If you’re struggling with relationships, our guide on Coping with Bullying: Strategies for Students and Parents may be useful.

8. Set New Goals and Intentions to Stay Motivated

Spring is a time of new beginnings, making it the perfect opportunity to set goals for personal growth. Whether it’s picking up a new hobby, improving work-life balance, or focusing on self-care, having a goal to look forward to can provide motivation and direction. Explore the science of goal-setting. For more inspiration, read about Recognizing and Managing Parental Burnout.

9. Prioritize Sleep and Rest for Mental Health Stability

With longer daylight hours, it can be tempting to stay up later. However, maintaining a consistent sleep schedule is crucial for mental health. Aim for 7-9 hours of quality sleep each night to improve mood, concentration, and overall well-being. Understand the link between sleep and mental health.

10. Seek Professional Support if You Need Help

If you find yourself struggling with anxiety, depression, or seasonal affective disorder (SAD), don’t hesitate to seek professional help. Therapists and counselors can provide guidance and coping strategies to help you navigate mental health challenges. Find professional mental health support.

Final Thoughts

Spring is a season of renewal, and it’s a great time to prioritize mental health. By embracing outdoor activities, staying active, practicing mindfulness, and fostering meaningful relationships, you can make the most of this season and set yourself up for a positive and fulfilling year.

If you or a loved one needs support, our team at Collaborative Counseling is here to help. Reach out to us to learn more about how we can support your mental health journey this spring.

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02

Mental Health Myths

Posted by Collaborative Counseling
How to Know When You Need Therapy or Counseling?

Mental health is just as important as physical health, but it is often stigmatized and misunderstood. There are many myths about mental health that can prevent people from seeking help when they need it. Here are some of the most common mental health myths:

Myth #1: Only weak people have mental health problems.

This is simply not true. Mental health problems can affect anyone, regardless of their strength or weakness. In fact, some of the strongest and most successful people in the world have spoken openly about their struggles with mental health.

Myth #2: Mental health problems are not real.

Mental health problems are very real and can have a significant impact on a person’s life. They are caused by a combination of biological, environmental, and psychological factors. Just like physical health problems, mental health problems can be treated with medication, therapy, or a combination of both.

Myth #3: You can just “snap out of it” if you try hard enough.

Mental health problems are not something that you can just “snap out of.” They require professional help and treatment. Trying to “tough it out” or “wishing it away” will not make the problem go away.

Myth #4: People with mental health problems are dangerous.

This is a dangerous myth that can lead to people with mental health problems being discriminated against and avoided. In reality, people with mental health problems are no more likely to be violent than anyone else. In fact, they are more likely to be the victims of violence.

Myth #5: Children don’t have mental health problems.

Children can and do experience mental health problems. In fact, one in five children will have a mental health problem by the time they reach adulthood. It is important to get help for children with mental health problems early on, as untreated problems can have a lasting impact on their development.

Myth #6: Mental health problems are a sign of weakness.

Having a mental health problem does not mean that you are weak. It means that you are struggling with something that is out of your control. There is no shame in seeking help for a mental health problem. In fact, it is a sign of strength to ask for help when you need it.

Myth #7: You can’t have both mental and physical health problems.

This is simply not true. In fact, many people with mental health problems also have physical health problems. The two are often interconnected. For example, stress can contribute to both physical and mental health problems.

Myth #8: Mental health problems are only treatable with medication.

While medication can be an effective treatment for some mental health problems, it is not the only treatment option. Therapy, lifestyle changes, and other complementary therapies can also be helpful.

Myth #9: Once you have a mental health problem, you will always have it.

This is not always the case. Many people with mental health problems recover and go on to live healthy and productive lives. With the right treatment, it is possible to manage your mental health and live a full and meaningful life.

Myth #10: Mental health problems are not a disability.

This is also not true. Mental health problems can qualify as a disability under the Americans with Disabilities Act (ADA). This means that people with mental health problems are protected from discrimination in employment, education, and other areas.

These are just a few of the many myths about mental health. It is important to remember that mental health is just as important as physical health. If you are struggling with a mental health problem, please know that you are not alone and that there is help available. Talk to your doctor, a therapist, or a mental health professional. There is no shame in seeking help, and it could make a big difference in your life.

Here are some additional resources for mental health information and support:

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01

10 Tips for Smoother Mornings

Posted by Collaborative Counseling

10 Tips for Smoother Mornings

Not all of us are morning and getting yourself and your kids ready and out the door can be down right stressful. Here are a few helpful tips to make mornings go smoothly.

1. Pack lunches the night before

Instead of rushing around in the morning to pack lunches for yourself and your kids do it the night before.  You can even include your kids in this and have them help pack their own lunch.

2. Gets backpacks and outfits laid out

Having everything packed the night before eliminates the morning stress have rushing around to find library books that are due or show and tell items that are needed for that day.

3. Create a visual schedule for the morning routine

Visual reminders will help kids remember what is included in their morning routine. It will also help to keep them on task.

4. No screen time until everyone is completely ready

Not having screen time until everyone is ready can help with motivating everyone to stick to the routine so that

5. Give everyone a responsibility

Give everyone a job to help get ready in the morning. Whether it is putting out the dishes for breakfast, helping put away today, or helping a younger sibling get ready. Everyone will play a part in getting ready.

6. Be consistent

Being consistent will help your morning routine become habit for your family.

7. Make sure everyone gets enough sleep

Both you and your kids need sleep. Mornings will go better when everyone wakes up feeling well rested.

8. Don’t leave breakfast until last

Everyone has a hard time concentrating and getting things done when they are hungry. Have breakfast earlier in the morning to avoid cranky kids and cranky adults.

9. Remember to check the calendar

Set notifications if there is something special going on that day. No one wants to forget a fun dress up day for the kids or forget to get a treat ready for the class.

10. Stay calm

The more you can organize the easier it will be to get things ready in the morning without getting frustrated or flustered.

How your morning goes can really set the tone for your entire day. Use these tips to help form a morning routine and have less stressful mornings.

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13

How to Help Family Members with Mental Health Issues

Posted by Collaborative Counseling

Mental health issues are a common occurrence in the United States, affecting one in five adults each year. While mental health issues can affect anyone, they are more common in certain populations, such as young adults, women, and people of color.

If you have a family member who is struggling with a mental health issue, it is important to know that you are not alone. Listed below there are many resources available to help you and your family member get the support they need.

Here are some ideas on how to help your family member with a mental health issue:

  • First, Educate yourself about mental health issues. The more you know about mental health, the better equipped you will be to help your family member. There are many resources available to help you learn more about mental health, including books, websites, and support groups.
  • Secondly, Talk to your family member about their mental health. Let them know that you are there for them and that you want to help. Furthermore Encourage them to talk to you about how they are feeling and what they are going through.
  • Thirdly, Support your family member in seeking professional help. If your family member is struggling with a mental health issue, it is important to encourage them to seek professional help. A mental health professional can provide your family member with the support and treatment they need to get better.
  • Lastly, Be patient and understanding. It is important to be patient and understanding with your family member as they work through their mental health issue. Recovery takes time, so be there for them every step of the way.

Resources for Mental Health in Wisconsin and Minnesota

There are many resources available to help people with mental health issues in Wisconsin and Minnesota. Here are a few of the resources available in these states:

  • Wisconsin Department of Health Services: The Wisconsin Department of Health Services provides a variety of resources for people with mental health issues, including information on mental health disorders, treatment options, and support groups.
  • Minnesota Department of Human Services: The Minnesota Department of Human Services provides similar resources to the Wisconsin Department of Health Services.
  • National Alliance on Mental Illness (NAMI): NAMI is a national organization that provides support and advocacy for people with mental illness and their families. NAMI has chapters in both Wisconsin and Minnesota.
  • MentalHealth.gov: MentalHealth.gov is a website from the U.S. Department of Health and Human Services that provides information on mental health disorders, treatment options, and support groups.

If you are struggling with a mental health issue or know someone who is, please know that you are not alone. There are many resources available to help you get the support you need.

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07

World Mental Health Day 2022

Posted by Collaborative Counseling

October 10th is World Mental Health Day, and this year’s theme is “Make mental health and well-being for all a global priority.” Here at Collaborative we asked our providers to share their thoughts on mental health and well-being for all.

A photo of a large gathering of people sitting on a tree-covered hillside overlooking a large city.

“What would our lives and communities look like if mental health was a priority?”

“I think there would be more compassion for all human experience and an openness to hear one another’s stories. I believe hearing each other’s story has the capacity to connect us, not divide us. People wouldn’t be so afraid of judgement to share their experiences.” – Coleen Kittleson, LPCC, LPC, NCC

“If mental health was a priority, we would spend more time connecting with one another. Our culture values busy-ness and being so busy all of the time detracts from our ability to play and have fun. I also think we would place more value on caring for our children and loved ones. One of my favorite quotes is, ‘If you want to change the world, go home and love your family,’ said by Mother Theresa.” – Naomi Doriott Larson, LPCC, LPC, owner of Collaborative Counseling

“If mental health was a priority, people would recognize the importance of kindness. A little goes a long way. We are all different so it only makes sense that we are not going to agree with or fully understand each other, and that is okay! What is key, though, is recognizing we have a choice in how we respond to the situations we experience and to those around us.” – Rian Rahm, MS, LPC

What are some steps we can take to make mental health a priority?

“I think communities could address this by increasing social opportunities for all and increasing an individual’s sense of community. Host social gatherings and physical fitness opportunities for all ages.” – Cynthia Hunt, LCSW

“We advocate and educate for mental health at every micro and macro opportunity. It is essential that diversity and intergenerational trauma is a part of the conversation. Mental health professionals create partnerships with community organizations, businesses, schools and hospitals. We could also create a public relations campaign for mental health. This would send a message that it is not only connected to physical health, but just as important as physical health.” – Coleen Kittleson, LPCC, LPC, NCC

“Since I was a teen, my mom would let me take mental health days from school (as long as I had good grades). I think we need to view mental health with the same priority that we view physical health. When we are worn down, we need to be allowed to take a day off. And on top of that, instead of being so busy, we all need to have down time to just be with one another and connect. Feeling connected to others is essential for the well-being of humans. Sadly, many people we see do not have that connection in their life.

The first five years are developmentally critical for lifelong wellbeing. If we would provide more support and resources for parents who lack resources and skills, we could make a world of difference in mental health outcomes.

As a society, I believe that we are only doing as well as those who are struggling the most. Finding a way to make healthcare, including mental healthcare, accessible for all is something that would improve our overall well-being. Our society could benefit from balancing our individualism with a collectivistic mindset. This requires us to see that we all do better when we all do better.” – Naomi Doriott Larson, LPCC, LPC, owner of Collaborative Counseling

National Resources for Making Mental Health a Priority

The National Alliance on Mental Illness (NAMI) offers free resources and education with the goal of “building better lives for the millions of Americans affected by mental illness.”

The Substance Abuse and Mental Health Services Administration (SAMHSA) maintains a national helpline in English and Spanish. They can provide information and referrals to local treatment organizations.

Mental Health America provides resources for individuals with or without mental illness, with the goal of “promoting the overall mental health of all.”

If you are interested in becoming a client at Collaborative Counseling, call us at (763) 210-9966. Or fill out an appointment request form.

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