stress Archives - Collaborative Counseling

13 January

Six ways to reduce anxiety

Posted by Collaborative Counseling

According to the ADAA, anxiety disorders affect 40 million American adults every year. In addition, we are living in a very anxious time with all that is happening with COVID-19. While it is common to experience anxiety on a daily basis, there are also small steps to take to reduce the anxiety in our lives.

Here are six simple ways to fight the stress in your life.

1. Meditation and breathing

There are many ways to engage in mindful breathing and meditation, but one way in particular is yoga practice. Yoga helps you connect your mind and body. According to one study, researchers found that yoga practice shows a decrease in anxious and depressive symptoms in a variety of populations.

2. Grounding

This is a technique that connects you to the present moment. Use the 3-3-3 rule in time of anxiousness. Name 3 things you see, 3 things you hear and move 3 body parts. Doing this will bring you back to the present moment and help you focus on what is happening around you.

3. Put stress in perspective

Take a step back and view your stress as part of a bigger picture. Try to maintain a positive attitude, and keep doing your best with the situation in front of you. Laugh often!

4. Food and drink

Limit alcohol consumption and stick to healthy, well-balanced meals. Avoid skipping meals, plan ahead and always have a healthy snack option on hand.

5. Reframe

Rethink your thoughts and fears. Often times when we are anxious, we think of worst-case scenarios. Each time a worry comes into your mind, reframe the thought and speak what you know is true about the situation.

6. Practice saying no

Saying no to requests that others ask of you isn’t always selfish. By saying no to some things, you allow yourself to give more time and energy to the tasks that are already on your plate.

For some people, it can be very difficult to turn other’s requests down. To find more information about when and how to say no, check out this resource: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044494

These techniques can be a small step in reducing the anxiety in your life. If you or someone you know is looking to set up an appointment with a counselor, our therapists at Collaborative Counseling are open to scheduling new clients through the Telehealth platform, so don’t hesitate to reach out today.

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07 April

Five ways to stay socially connected while physically distant

Posted by Collaborative Counseling

Understanding PTSD Through Individual Counseling Services

We live in a day and age where technology can be consuming, but during this time of “social distancing” there are many ways that we can use technology to stay connected from a distance.

You can use apps such as Google Hangouts, FaceTime, Facebook Messenger, Skype, Zoom, and Houseparty to connect with family and friends!

1. Share with friends

Reach out to friends and family and keep them updated on how you are doing with all of your time spent at home. Share what books you are reading, shows you are watching, or small things you have accomplished throughout the day.

2. Snail mail

Go old school, find a pen pal and write them a letter. Document what you are experiencing in this time of quarantine, then you will have these letters to look back on in years to come.

3. Virtual game night

Looking for something to do with friends while all staying in your own homes? Virtual game night! You can play charades, Heads Up, Pictionary, Drawful and many other games with a group of friends or family all through a video chat platform.

4. Cook-off

Share your favorite recipe with friends, and make each other’s favorite dishes. Video chat your meal with each other and share how your meal turned out!

Make it a little more exciting by leading your friends in a “follow-along” recipe night, and teach them how to make your favorite dish while they follow along in their own kitchen.

5. Create a virtual event

Make a Facebook event and invite some friends to join you for a virtual party. Create a virtual spa night, or “host” video game tournaments with friends. Plan to all watch the same movie or documentary together and discuss it after!

We all know that actually engaging with others face-to-face is the best type of interaction, but talking through these technological platforms allow us to stay connected in any situation.

Family, Friendship, Social Distancing, stress, Telehealth, Telemedicine, telemental health, Teletherapy, Therapy, Wellness

25 March

How to Live Your Best Life: Tips for Quarantine

Posted by Collaborative Counseling

We know that this is a stressful and overwhelming time in everyone’s life and we believe that setting aside some time for yourself helps you so you can help others around you. We have compiled a list of resources and tips for quarantine to help you make the most of this time quarantined at home.

Here are 8 ways you can make a small change in your daily life to live your best quarantined life:

1. Get up and move!

Many athletic and fitness clubs are offering free resources, so be sure to look around for tools to get moving and boost your immunity. For example, LifeTime Fitness is offering free on-demand exercise videos: https://my.lifetime.life/lp/video-workouts/strength.html. You can always go on a walk around your neighborhood to get some fresh air!

2. Internet

If you need access to internet, Comcast is offering 2 months of free internet to low-income households. The deadline to apply is April 30. https://internetessentials.com/covid19

3. Breathe

Diaphragmatic breathing, also known as belly breathing, helps give you a basis for meditation and also has many health benefits, such as lowering blood pressure and heart rate. Take some time today to consciously breathe and re-center yourself.

4. Meditation and mindfulness

In addition to deep breathing, there are several resources that can help you take a step back and relax. Calm.com, Headspace.com and VirusAnxiety.com provide tips to reduce anxiety and bring awareness to your breath.

5. Set screen time limits

It is easy to lose track of time when you are home all day. Most phones offer settings that allow you to set a limit of time for social media and overall screen time. Setting these boundaries can help you stay productive throughout your day.

6. Healthy eating

Food choices can make a huge difference in your life. Do your research, plan your meals, and make sure you are getting enough vegetables and fruits. Here are some ideas for immune boosting foods: https://www.pcrm.org/news/blog/foods-boost-immune-system

7. Learn something new

Take a break from your home office and tour hundreds of museums—virtually! Google is offering tours of many museums, and you can find more information here: https://artsandculture.google.com/partner?hl=en

8. Working from home tips

There are many tips and tricks to make working from home a great experience for you, and NPR outlines some of them here: https://www.npr.org/2020/03/15/815549926/8-tips-to-make-working-from-home-work-for-you

In addition to these at-home tips and tricks, Telehealth or online therapy is a beneficial tool that is accessible from your computer or smart device.

Our providers at Collaborative Counseling are set up to provide Telehealth services that can help you navigate this unprecedented time. Accessing therapy from the comfort and privacy of your own home or space is a great way to stay connected and our providers would be happy to help you. Make sure to check back for more tips for quarantine life!

Call our office today to get scheduled at 763-210-9966!

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20 December

How to Cope With Holiday Stress

Posted by Collaborative Counseling

While the holidays can bring plenty of joy, for many people it can be a very stressful time of year. Almost a quarter of American’s report feeling “extreme stress” around the holiday season. Even if you are not someone who experiences a great amount of stress around this time of year, here are some coping skills you can use yourself or share with others who may be struggling with the stress of the holiday season.

Let Go of Expectations

We often become fixated on our expectations and become upset when reality does not match those expectations, especially when it comes to the holidays and traditions. Remember that things may not go perfectly or exactly as planned but that is not what really matters. The holidays are an opportunity to surround ourselves with friends and family and to share in experiences that bring us closer together.

Be Present and Mindful

The holidays are obviously a very busy and fast-paced time of year for many people. While it can be easy to fall into this pattern of go, go, go, be mindful of when you are experiencing stress or anxiety and when it may be time to take a break. Around this time of year, we tend to be focused on the needs of others and let our own needs fall by the wayside. It is important to make time for self-care, whatever that means for you.

Set Boundaries

Know your limits and know when to say “no” to things. Stress and anxiety can often arise from taking on too much at once. Part of good self-care is knowing when you have reached your capacity and setting boundaries around the use of your time (including who you spend time with and when). Know that you do not have to attend every holiday event you are invited to or spend time with people who do not make you feel your best.

Maintain Your Routine

With the holidays come plenty of fun events and delicious treats to enjoy. However, trying to maintain most of your daily routine can help greatly when it comes to coping with stress. Exercise, diet and sleep are key components to both mental and physical health. Most people do not get enough sleep and holiday stress can exacerbate that problem. Taking a daily walk, setting a “bed-time” for yourself and/or starting your day with a healthy breakfast can help you to feel and stay on track and maintain healthy habits during a time when schedules tend to fluctuate.

The holidays don’t have to be a time of extreme stress! Try to focus on the things that fill you up rather than the things that drain you. Spend more time doing things and spending time with the people who lift you up and make you feel your best. Most of all, remember that the holidays are what you make them, no more and no less.

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10 September

Tips for Going Back to School

Posted by Collaborative Counseling

Getting ready for and going back to school can be a very stressful time. Following the slower pace of summer, many struggle to get back into the mind frame to focus on learning and schoolwork.

Here are our favorite tips for parents to help prepare for the transition into a new school year.

Practice Getting Back on a Schedule

Take the week or two leading up to the first day to transition back to your school-year schedule and routines. In addition, work to get you and your kids back on the usual sleep schedule for school.

Take Care of Any Health Needs

If your child needs a physical, check up or needs medication refills make sure to follow up with appropriate health care providers. Also, try to be proactive in getting help for both physical and mental health needs your child may have going into this next school year.

Get Oriented

If your child is going to start in a new school this year spend time getting familiar with the space. Practice finding their classrooms, restrooms, the office or nurse and any other areas they need to be familiar with. The best way to ease anxiety about this first day of school is to help your child feel as prepared as possible.

Be Prepared for the First Day

To decrease the stress of the first day help or remind your child to pack their bag. Also, have them pick their outfit the day before. In addition, make sure to have healthy breakfast and snack foods available for your child.

All of these tips are aimed at helping your child to be successful on their first day of school. Anything you can do to decrease the stress and anxiety of the first day of school is recommended. Remember, anxiety is often just about the unknowns. Therefore, the more of those you can decrease the better off your child will be. Most of all, we want to send kids into the school year focusing on academics and of course, friendships!

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27 October

Be Open to Outcome, Not Attached to It

Posted by Collaborative Counseling

Reflect for a Moment

Do you often find yourself wanting to be in control? Do you end up in a job or relationship for too long because you really want things to work out, even though it causes you unhappiness? Have you ever found yourself continually trying to make something work that just clearly isn’t working? If you answered yes or maybe to any of these questions, this article holds a critical lesson.

Be Open to Outcome, Not Attached to Outcome

This lesson is embedded in the practices of Buddhism. This tends to be a very difficult way of life for people of Western cultures. One of the biggest obstacles is our sense of security in believing things will work out the way we want them to. It seems as though this is a common illusion we often have. A Yiddish proverb tells us “We plan, god laughs.”

Being attached to outcome has many negative consequences as well. If you are attached to an outcome you won’t hear things that are inconsistent with the way you want things to be. In addition, you may end up with unnecessary unhappiness trying to make something work that no matter what you do just isn’t going to work.

Begin paying attention in your own life to whether you are being attached or open to outcome. Furthermore, observe yourself with open-minded curiosity. It is always good to hope for the best. However, it is never wise to expect the best. Remember: be open to outcome, not attached to outcome.

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20 October

Count Your Blessings

Posted by Collaborative Counseling

Mother and Child Walking Counting Their Blessings

It is so easy to get caught up in the hustle and bustle of life. All to often this causes us to become grumpy or irritable and we don’t take time to think about all of the things that make our lives good. So, how can we combat this negativity and remind ourselves of all the things that make our lives wonderful?

Take a Moment to Reflect

Every time something doesn’t go like we planned, or someone annoys us, or needs our time unexpectedly, let’s think of something that’s going right. Let’s think of all the good people in our lives. Moreover, how lucky we are to have things in our lives that sometimes need attention. How does that sound? I once counted my blessings for ten days straight, and have accumulated so many of them that they should last me a long time to come!

I admit, it does sound a bit more simple than it is. However, when negativity appears, it can help us to put things in perspective and neutralize them a bit. The next time you are feeling pessimistic, remember to take a time out and think about one thing that you are grateful for or that brings you happiness.

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