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Pandemic Drinking: How to Tell If It’s Too Much

There’s no denying that the COVID-19 pandemic has taken a toll on people’s mental health. This can be seen in part in the increase in “pandemic drinking” across much of the nation. Simply put, long periods of social isolation aren’t good for anyone. While they have been necessary to keep people safe and healthy, the effects of this pandemic will continue to create mental and physical health issues worldwide.

As a result, people will look for different ways to cope. If pandemic drinking has become a norm for you, you might want to start considering that it’s your coping mechanism.

But, when is pandemic drinking too much? If you’re “stuck” at home, what’s the harm in having a drink or two? Keep in mind; there is a difference between drinking casually and using alcohol to numb your depression or anxiety.

With that in mind, let’s take a look at pandemic drinking and how to tell if it’s become a problem.

You’re Drinking More Than Intended

Again, there’s nothing wrong with having a drink or two in the comfort of your own home. If that is your initial intention, and you continue to drink, it could be a sign of something more serious.

Maybe you have even noticed that you’re drinking more than you want. Many people who struggle with alcohol know they’re drinking too much and mean to stop. Unfortunately, they feel like they can’t because they’ve become too dependent on daily drinking.

When it comes to pandemic drinking, you might have more than you intend to “forget” about what’s going on. But, that’s not a healthy way to cope with the world’s current uncertainties.

It’s Causing Trouble With Family or Friends

This pandemic has made it difficult to interact with those closest to us. Now that things are slowly starting to reopen, and we adjust to a “new” normal, it should be easier to see how drinking impacts your relationships.

If alcohol is causing trouble in your relationships, and you continue to drink it, you might be struggling with abuse or addiction. You also might find yourself cutting back on things you once thought were important or that you enjoyed.

If you feel like your family or friends are worried about you, you might even start ignoring them or withdrawing from them. None of these behaviors are normal for casual drinking.

You Continue to Drink Even Though It Makes You Feel Bad

One of the significant signs of a drinking problem is drinking, even if you feel the adverse effects. Alcohol can make you feel depressed, anxious, and physically sick. It can also contribute to long-term health conditions that could cause significant issues for years to come. If you don’t feel good after drinking a lot, but you continue to do it anyway, it’s essential to ask yourself why.

Alternatively, suppose you have tried to go more extended periods without drinking, and you feel withdrawal symptoms like insomnia or nausea. In that case, it’s usually a sign that you’re used to having too much alcohol.

Unfortunately, when you become dependent on alcohol, you might find that you need to drink more than you once did. It takes increasingly more to feel the same kind of “buzz” that you did at first. That leads to addictive behaviors, and it could be a dangerous path.

If any of these signs and symptoms sound like what you’re going through, you’re not alone. However, your dependency on alcohol doesn’t have to get worse. You can get your life back on track as this pandemic eventually fades away.

Feel free to contact me for more information or to set up an appointment. Also, please visit my page on alcohol addiction counseling to learn more and the additional resources page to help you get started if you need more information.

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What Are the Differences Between Counseling vs. Coaching?

It’s often easy to confuse the benefits and even the very definitions of counseling and coaching in the mental health world. While the two are somewhat related, they’re more like distant cousins than any other type of closer relationship.

It’s essential to understand the differences between the two, especially if you’re looking for some professional help.

What are the differences between counseling vs. coaching? Which one is right for you and your specific situation?

What Is Counseling?

When it comes to counseling, the goal is to help people reach their personal goals. Counselors help to reveal the insight of their own lives. This approach helps you to be more self-aware. It also helps you to be more aware of others and their impact on your life.

When you become more self-reflective, you can improve your self-esteem, find direction in your life, and develop secure relationships. Additionally, when you’re more aware of who you are, you’re more likely to achieve those goals confidently.

Most people turn to counseling when they are going through a rough time or are dealing with things they can’t handle on their own. It focuses on present struggles as impacted by the past. Counseling can be an excellent asset for those with mental health issues or someone needing addiction intervention. It is a safe, secure environment that allows you to open up and dig into your past to better your future.

What Is Coaching?

While coaching has some similarities to counseling, there are a few critical differences. Perhaps the most significant counseling vs. coaching difference is that counseling tends to focus on the past to encourage self-reflection.

Coaching, on the other hand, focuses on the future. It allows you to see where you are today and what you can do to move forward. While counseling often tells you what to do to achieve your goals, coaching is about discovering what those goals are.

Differences Between Counseling vs. Coaching

On the surface, counseling and coaching do sound similar. Each method helps you find your best self and move forward with your life — but in somewhat different ways.

One of the biggest counseling vs. coaching differences is that coaching focuses more on action and change. Counseling focuses more on coping and healing. While you certainly will learn how to go out into the world and reach your goals with counseling, you first have to peel back layers of who you are and things that may be holding you back.

Coaching is about action from the start as you are guided to figure out what you want. A coach may challenge you more than a counselor. Though counselors will try to guide you to reach your goals, they are there for support and understanding.

Similarities of Counseling vs. Coaching

One of the most interesting similarities between coaching and counseling is also where they differ the most. A coach is trained to recognize which of your core beliefs in life could be holding you back.

A counselor can do the same thing. But, they will typically go further. In addition to recognizing what’s holding you back, a counselor can recognize if it’s something like depression or anxiety contributing to your setbacks.

Whether you choose coaching or counseling is a lot about personal preference. It also depends on where you are in your life and where you want to be. While both options will help you achieve your goals, one does so by considering your past and how you can get to the core of your problems — the other focuses on your future and where you can be with the right mindset.

If you’re interested in learning more about counseling or coaching, or you would like to set up an appointment, feel free to contact me for more information. Or visit my page on addiction intervention to learn more.

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Detox During a Pandemic: Challenges of Detox and Residential Addiction Treatment During COVID-19

Detox during a pandemic can sound impossible. The COVID-19 pandemic has impacted almost everyone in some way. But, if you’re struggling with opiate addiction, the implications of this pandemic can be even more challenging.

Even now, as restrictions across the country are starting to relax and facilities are beginning to re-open, it’s vital to understand that the pandemic threat isn’t over. As a result, many outpatient treatment centers (OTCs) will remain closed or provide limited services.

Detox can seem scary and dangerous if you feel you have to go through it on your own. If you were already in some addiction treatment program before COVID-19 hit, you might also be wondering what resources are available to you now.

Detox during a pandemic is possible, as long as you know what those resources are.

With that in mind, let’s look at how you can safely receive addiction treatment and detox during a pandemic.

The Rise of Telehealth and Digital Support

The American Society of Addiction Medicine has suggested that Opioid Treatment Centers remain open and available for patients during this time. However, they are also aware that those who work in such facilities need to stay safe.

As a result, a few changes have been made when it comes to addiction treatment. One example is the use of telehealth and digital support.

Naturally, this depends on your stage of treatment. If you are used to attending therapy or support groups to battle your addiction, being able to do it digitally is a great way to stay connected while you detox during a pandemic. (Many detox hospitals will accommodate you being able to stay connected to sober peers while in their facility). It will help you to realize you’re not alone. You can always reach out to someone when you need it.

Staggering Appointments

One of the challenges of detoxing during a pandemic is merely walking into a treatment center to get the help you need. But don’t let that keep you from seeking out treatment altogether.

Treatment centers across the country are figuring out ways to stagger appointments. The goal of this is to keep patients safely six feet apart in waiting rooms. Other centers are trying to keep face-to-face contact as limited as possible. And most have adopted new protocols for even more intensive cleaning and safety.

If you need treatment, call your local addiction treatment center to learn more about what they are doing in response to COVID-19, and how they can help you. You just need to ask. Once you have the information, you can easily make the best decision for you and your recovery.

A Helpful Assessment Tool

Another challenge that those going through detox or addiction treatment might face is knowing what type of treatment or services they honestly need. Recently, the ASAM has released a free online addiction treatment needs assessment.

It is a 13-question assessment you can take from the comfort of your own home. The questions relate to substance abuse, your environment, and your behaviors. The goal is to help you make an informed decision about your treatment options and what might work best for you if you are seeking help.

Substance abuse treatment is not a “one size fits all” solution. This assessment helps to make sure you can get the treatment you need, not someone else.

The Next Step

This pandemic has forced businesses, organizations, and even healthcare facilities to change how they do things, mostly to keep people safe. Opioid treatment centers are no different.

There are challenges to overcome during these uncertain times. Yet, don’t let those challenges keep you from getting the help you need to fight back against your addictions.

If you’re looking for more information on how to detox during a pandemic or want to know about addiction treatment options, please contact me. Or, visit my page on opiate addiction to learn more about how I can help.

Feeling alone during this time of social distancing is no surprise. But help is always available when you’re trying to beat your addiction.

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Anticipatory Grief: Facing Loss and the Unknown During COVID-19

COVID-19 has impacted almost everyone in some way. Maybe you know someone who contracted the virus. Perhaps you had to file for unemployment. Or it could be that you’ve been impacted in other ways by having to deal with some other losses throughout this pandemic.

While people have had different experiences throughout COVID-19, most of us can agree that these are uncertain times.

That uncertainty can cause a fear of the unknown. Because there are still so many unknown factors about this virus and what will happen in the future, it can lead to something called anticipatory grief.

What Is Anticipatory Grief?

Unlike the grief you might experience after the loss of a loved one, anticipatory grief occurs before a significant loss.

How can you grieve something you haven’t lost yet? First, it’s important to note that this type of grief covers a variety of losses. Maybe you feel you’re going to lose your job soon. Perhaps your pet is getting old, and you’re already grieving their death even though it hasn’t happened.

When it comes to COVID-19, anticipatory grief can occur if you know someone who is sick or is at a higher risk of getting sick. It can also happen if you’re worried you might lose your job. Or, if this pandemic will impact your relationships and you’ll lose friends or your partner.

Anticipatory grief impacts people differently. For some, it can be even worse and harder to deal with than the actual loss when it happens.

Does It Make the Grieving Process Easier?

Grief is unique to each person. Because of that, it’s impossible to say whether anticipatory grief shortens the grieving time or allows the process to be “easier.” However, it does provide an opportunity to experience closure before an actual loss occurs. That can make acceptance an easier target to reach.

For example, if you know someone with COVID-19, anticipatory grief might move you to settle your differences, or tell them how you feel. It might be a turning point for your relationship. If that person takes a turn for the worse, anticipatory grief allows you to find that closure if they pass from the illness.

What Are the Symptoms?

The symptoms of anticipatory grief are often very similar to others throughout the grieving process. Some of the most common signs include:

  • Fear
  • Loneliness
  • Sadness
  • Anger
  • Irritability
  • The desire to open up to someone
  • Guilt

You might also find yourself visualizing the loss before it happens. If you’re worried about losing a loved one to COVID-19, anticipatory fear might make you think about it. Unfortunately, that often adds to the fear and anxiety you might already be feeling about that person and a possible loss.

How to Deal With Anticipatory Grief

Anticipatory grief is often a natural part of the general grieving process. But, if it starts to hinder your life or becomes debilitating, you might need to seek out support or treatment to get through it.

 

Don’t be afraid to share your feelings during your anticipatory grief. Turn to people you love and trust and express yourself. Just talking about it can help you feel better and guide you through the stages of grief healthily.

If you’re struggling with grief or a loss, feel free to contact me. Counseling for loss is one of the most effective ways to get through the grieving process, even if you’re just worried about what’s ahead.

The desire to talk to someone and open up is one of the most common symptoms of anticipatory grief. You can find comfort and peace of mind when talking about where you are in the grieving process, and counseling is a great way to do that. Please reach out to me today — I want to help.

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Scared of School; 3 Tips on How to Preserve Childhood Amid School Safety Concerns

Turning on the news nowadays can be overwhelming – and it’s almost inescapable. COVID-19 dominates the media and the minds for many of us and has become the all-too-real “invisible boogeyman” for waves of children. Not too mention that our country has seen multiple school shootings where innocent children or teenagers are killed—either by a classmate or an unexplained gunman. It’s not wonder so many kids are now scared of school. And guess what, so are parents.

As a result of the endless and evolving concerns around the pandemic as well as the number of mass shootings and threats to schools, many have taken extra safety precautions to keep students, families and staff secure. These safety measures include things like rebuffed air circulation systems, increased cleaning, hand sanitizer stations, mask orders, hiring additional security guards, installing metal detectors in the buildings, requiring only see-through backpacks or purses, entrance security and search checkpoints and even holding lockdown/mass shooter drills. It doesn’t sound much like the school environment most adults remember. It doesn’t sound like an environment that nurture learning at all, but surely one that invokes anxiety in many.

Even though these precautions are in place for a good reason, they can be traumatizing and scary to young children who may not fully understand why they’re needed.

So, how can you help to preserve some innocence and normalcy in your kids’ childhood while having an honest conversation with  them about school safety?

1. Keep Things Normal

Children thrive with routine. If you want to preserve childhood for your kids, do what you can to create a sense of normalcy as much as possible. This approach will help them to feel safe and secure, both at home and at school.

When children feel comfortable in their routine, they’re also more likely to open up about emotions they’re experiencing. Often, that includes things they might be scared or confused about. If they go to school and everything feels different, they need to know they can come home and depend on that normalcy. Think of their routine as a bit of a “safe haven,” and do what you can to keep it consistent.

Parent Hack: There is an enormous amount of media coverage on the pandemic and much of it is pretty intense. It’s an intense time. Try to avoid leaving the news running, even in the background, at home and consider limiting your own watching to times when your kids are not in the area or in earshot. Teaching kids about the news is important – but especially in times of crisis, the news tends to be overwhelming and traumatic for many children.

2. Encourage Conversation About Their Feelings

Some kids don’t have a problem opening up and sharing their feelings. For others, it isn’t always so easy.

If your child doesn’t want to talk about their feelings openly, try to prompt them with questions concerning how they feel when it comes to school. You don’t have to get specific. Besides, it’s better to let your child lead the conversation.

Once your child does open up, be sure to validate their feelings, too! If you want to preserve childhood, make sure your children know that their feelings are important.

If your child is scared of school be careful not to “quick fix” it with false assurances or telling them to “get over it” or move on. Validate the feelings. You can also talk about what is real and what isn’t, but start with letting them know that you heard how they are feeling.

And yes, it is also important to provide reassurance. Children look to their parents for comfort, guidance, and support. Assure them that their school is taking steps to be safer. And talk about the real precautionary measures that are being put into place for all of them.

Parent Hack: Tell your kids some of your own feelings and share with them what you do to help when you feel worried or confused. Don’t get too wordy – keep it simple. Sometimes hearing a parent share sets the stage and invites sharing of their own.

3. Talk About School Safety Precautions

One of the best ways to assuage your child’s concerns is to talk about some of the safety measures schools have put in place in response to COVID-19, school shootings and even bullying which many kids can relate too very quickly from experience or observation. Discuss with your children about how these efforts are intended to work. Talk about why they’re being used, and how they will help to protect them from harm.

When you’re trying to preserve childhood, it’s important to use age-appropriate language. That isn’t always easy. But, do what you can to find a way to explain the importance of these safety measures to your kids.

Parent Hack: Remember age appropriate doesn’t mean elusive or dishonest. Be honest and age appropriate.

Normal Childhood in Abnormal Times?

It’s not abnormal for your child to be scared or concerned if they start to see extra security measures in their school. Maybe the school is just being cautious. Or, perhaps they experienced something that prompted the additional safety measures. In that case, your child might need to talk with someone who can help them to understand better what’s going on.

One More Thing…

Children and grief counseling are going together more than ever nowadays, thanks to tragedies in schools. It’s an unfortunate reality, but this type of counseling can help kids who might be struggling.

If you’re having trouble trying to preserve childhood with a child who is already grieving, you don’t have to tackle it on your own. Feel free to contact me for more information or visit my page about children and grief counseling to learn more.

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Politicians, Privacy, & TeleHealth – Here’s What You Should Know

Thanks to the impact of the COVID-19 pandemic, telehealth has become more of a popular and necessary resource for people worldwide.

Telehealth has plenty of benefits, after all. For example, you can have sessions from the privacy of your own home. You can work with doctors anywhere in the country. Plus, you can schedule appointments at a time that works best for you.

But, when it comes to privacy and telehealth, some people have had concerns about their private information or the possibility of data breaches.

Some researchers believe that there are significant security risks in telehealth systems. These risks can impact a patient’s level of trust and willingness to continue using telehealth as a platform.

So, what are the issues, and what is being done to boost security?

Not Making Telehealth Privacy Policies Clear

Privacy and telehealth should be a relatively easy connection. Because it’s still a somewhat new platform that physicians and patients are using, there are still some “kinks” to work out.

One of the most significant issues is that healthcare providers aren’t giving their patients a privacy policy to look over. If there are no strict regulations in place for a particular medical facility or from a physician, there is no guarantee to the patient that their privacy will be protected. Even if a provider does do everything “right” to keep a patient’s information secure, the patient needs to know what steps will be taken to make that happen.

A specific suggestion to take the privacy policies out of the hands of healthcare providers would be to let a federal agency (The Federal Trade Commission) create a set of privacy and security standards for all healthcare providers across the country and enforce them when it comes to telehealth.

What Are the Risks of TeleHealth?

Data breaches happen all too frequently in the business and tech world. Telehealth’s popularity is expanding. It’s likely hackers will waste no time in trying to steal valuable information from patients, too. Some of the most serious risks include:

  • A lack of control over collecting and sharing data
  • Sessions used with apps can share sensitive data
  • Home computer systems/networks may not be secure
  • Transfer of information increases the risk of a data breach

What Can the Healthcare Sector Do About the Rise in TeleHealth?

The bottom line? When it comes to privacy and telehealth, there should be more government regulations to streamline the process.

In a standard patient/physician setting, HIPAA covers most of a patient’s right to a private appointment. But, HIPAA only applies to covered entities. That means it only applies to the physicians, not to patients. So, if you’re talking to a physician on the phone or through a video chat, HIPAA laws do not apply to you, and information you share through your app/portal may not be safe.

The Food and Drug Administration currently regulates medical devices. However, it doesn’t have any regulation on apps or consumer-facing mobile devices for telehealth services. So, what’s the solution? As stated above, one federal organization needs to put telehealth under its existing umbrella to take control of these privacy issues.

The Growing Need for Telehealth

Thanks to COVID-19, it’s clear that telehealth is here to stay as an option for many people. More people will likely continue to use it. It can help with everything from physical ailments to counseling for loss or anxiety.

The system is not yet perfect when talking about privacy and telehealth. But, as the need for it continues to grow, we can likely expect at least one government sector to step up and create an overview of how telehealth privacy policies should look.

How To Use TeleHealth Right Now

In the meantime, look for options that offer some type of encryption (no less than 128bit and preferably more) and stay away from options that are designed as social vehicles – look for ones intentioned for business and even better, if built and maintained specifically for medical/health purposes.

Facetime, Skype and such are great for talking with grandparents or friends. Zoom, Meetings and such are good options for business meetings, teaching classes and industry networking. These have strong options for increasing privacy – so if your counselor or doctor is using them, make sure to ask if they have set those parameters in place. Doximity and others are designed specifically for medical – and there are a lot medical system portals that are private to only the professionals in the system using them, too.

You don’t have to be a webhead or a techie. You just have to ask your telehealth provider. My rule of thumb, if they don’t know how they are protecting your privacy, it begs the question of how strongly they really are.

If you want to know more about what telehealth is, how it works, or how you can ensure that your information and personal data are safe, please contact me for more details. Or visit my page about counseling for loss to learn about how I can help you navigate troubling times.

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Top 5 Reasons Virtual Counseling Is Highly Effective

Even before the COVID-19 pandemic hit, virtual counseling or “telehealth” was becoming increasingly popular. Now that this pandemic has forced most of the world to practice social distancing and stay inside, however, it’s become an even more vital resource than ever.

Virtual counseling for loss, especially during this pandemic, can be just as effective as its in-person counterpart.

If you’re not sure if virtual counseling is right for you, let’s go over a few reasons why it’s highly effective, and how it can help you if you need support.

1. It Offers More Access to Counseling

Some people, especially those who live in rural areas, may have never had the opportunity to go to a counselor before. Virtual counseling allows you to talk with someone no matter where you are in the world. Plus, you’ll do so without leaving the comfort of your home. If you’ve never been able to meet with a counselor because of where you live, virtual counseling gives you the chance to do so.

It also makes counseling accessible to people who might have mobility issues, chronic pain, or other health conditions that keep them from getting out of the house too often. You only need a quiet space within your home to obtain the benefits of online counseling.

2. It Can Create Openness

When you’re in a virtual counseling session, you can do it from the comfort of your home. In an intimate space, it’s easier to open up and be more vulnerable. You may even share more with a counselor virtually than you would during an in-office session.

3. It’s Convenient

It can sometimes be challenging to find a time that works for both you and your counselor. So, you may not get to talk to them as often as you’d like. Plus, the hassle of merely driving to the counselor’s office can dissuade some individuals from keeping the appointment. Especially great for medical personnel and others whose scheduling might make it difficult to access a typical appointment time.

Virtual counseling is convenient and can be done after regular “working hours,” so you can find a time that works for your schedule without having to wait for weeks in between.

4. It’s Affordable

In-person counseling can be expensive. For some people, the cost is an issue that may have kept them away from working with a counselor in the past. However, it has been shown that virtual counseling is more affordable for both the client and the therapist.

Many states are now requiring insurance providers to cover online therapy sessions, especially in the wake of the COVID-19 pandemic. Have you been considering virtual counseling, but you’re not sure if you can afford it?  Talk to your insurance company to see if it’s covered.

There are fewer overhead costs to worry about when it comes to virtual therapy from a therapist’s standpoint. So, they can pass those savings onto their clients. Don’t be afraid to ask if there is a different rate for virtual services.

5. It Offers Similar Benefits as In-person Counseling

One of the biggest questions people tend to have about virtual counseling is whether you’ll get the same experience as you would in person. The answer is, for most people, a resounding yes.

Because most virtual therapy sessions are via video chat, you can still see your counselor’s face and expressions, and they can see yours.

If you have a reliable internet connection, a private area of your home, and a willingness to clear time in your schedule, virtual counseling can be incredibly helpful.

If virtual counseling interests you, you might still have questions or wonder if it’s right for you. Feel free to contact me for more information or visit my page about counseling for loss. Together, we can get through these uncertain times and far beyond. And, you can do it from the comfort of your home.

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COVID-19: Understanding the Risk of Burnout for Medical Personnel

While everyone has been impacted in some way by the pandemic, we can probably all agree that healthcare workers and medical personnel have been at the front lines of this virus from the beginning. In addressing the many challenges of COVID-19: understanding the risk of burnout for medical personnel is so important. And this will likely be the case for many months to come.

With millions of cases across the globe, we have come to depend on medical personnel to help the sick, keep us informed, and keep us educated, all while putting themselves at risk of catching the virus, too.

Across the country, healthcare workers have been working longer, more stressful shifts. You’ve probably seen photos or videos of the marks on their faces from having to wear masks for so long. What we can’t see are the emotional effects this pandemic has caused.

Burnout for medical personnel is a real thing and could happen to anyone in the healthcare field thanks to these stressful, uncertain times.

Many of us wonder, how can the risk of burnout for medical personnel be reduced? What can healthcare workers do to keep themselves not just physically safe, but emotionally and mentally healthy, too?

What Are the Risks?

A recent survey of over 1,000 healthcare workers from 34 hospitals in China found that over 50% were experiencing depression, while 44.6% were experiencing anxiety. Perhaps the most staggering statistic is that over 71% of healthcare workers surveyed said they were feeling distressed.

In the U.S., we haven’t had enough time or research performed yet to determine how this pandemic has affected our medical personnel fully. However, as most of the country has been under some form of “shelter-at-home” order for more than 50 days, we can assume that those 50+ days have all been full of stress and exhaustion for our healthcare workers.

It’s vital to understand that there are many reasons why medical personnel could be experiencing burnout right now, including:

  • Longer working hours
  • Seeing an alarming number of patients not recover
  • Not allowing family or friends to visit the sick
  • Worrying about their own health and safety

What Can Be Done to Reduce the Risk of Burnout for Medical Personnel?

When you’re a frontline healthcare worker, it’s hard to simply “take the day off.” Medical personnel is often viewed as heroes and for a good reason. Most of them are eager to get to work helping others and making major strides to combat this virus (and other illnesses along the way!).

If you’re a medical professional or know someone who is, taking care of yourself during these uncertain times is more important than ever. Though you might not get to take time off that you want or deserve, there are other things you can do to reduce the risk of burnout.

Establish a Self-Care Routine

Starting with simple self-care can make a big difference. Find moments throughout the day to practice mindfulness, or take a few calming, deep breaths to relax. Get outside as often as possible when you have a break. Studies have shown that just 30 minutes of being in nature each day can boost your energy and reduce stress levels.

Find a Listening Ear

Most importantly, find someone to talk to.

Having a support group around you during these times can help. It allows you to express your concerns and even “vent” about what you’re going through.

Seek Professional Support

If you don’t want to talk to family or friends, you might benefit from critical incident stress counseling. If there is one thing we’ve all learned from this pandemic, it’s that we need to work together to get through it. Healthcare professionals aren’t immune to that, either.

 

If you’re in the healthcare field and feel stress pulling on you, feel free to contact me for more information — or to talk. Your mental and emotional health can be (and should be) a priority.

I offer online therapy, so please reach out to me today or visit my page on critical incident stress counseling to learn more about how I can help.

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Is It All Hype? How to Manage Anxiety from the News

It’s nearly impossible to avoid the steady news stream surrounding the coronavirus pandemic that has swept over the world. So how do we manage anxiety from a global crisis?

Whether you always hear new data or statistics or you’re buying into what “news” is being posted on social media, it’s easy to feel anxious. You might also be scared about the situation, in general, or even wonder if it’s all hype.

This virus isn’t the first illness or other major world event to cause anxiety among many of us. And, it won’t be the last. Still, what can you do to manage anxiety and feel less fearful about what’s going on around you?

Take a Break

Perhaps you think the news is blown out of proportion. Or maybe you don’t believe everything you read or see on television. Nevertheless, an excellent way to manage anxiety over it is to step away from the news for a while.

Closeout of your social media accounts, turn off the television, and stay away from your phone. No, it’s not always fair that you have to completely “shut down” for a while to avoid the news. But, sometimes it’s the best option.

It’s often the constant, sustained stories of hopelessness and fear from the news that can continue to trigger your anxiety. By taking breaks throughout the day and focusing on something else, you can manage those triggers. As a result, you can handle your symptoms better.

Try spending your time doing things that will not only distract you, but that can reduce stress. Try reading, exercising, or even meditating. These activities can help you to feel more mindful and less anxious.

Focus on What You Can Control — Not What You Can’t

When you’re dealing with anxiety, it’s not uncommon to feel as though your world is spinning out of control. If you want to manage anxiety, it’s essential to recognize that there will always be things out of your control, such as losing a loved one to this virus. But, there are things you can control, like going to counseling for loss.

You can’t control how many people catch the virus. You can’t control what happens to those who do. What you can control is how you respond to what the news is saying.

You choose what to believe, and you decide how to act on it. When you put yourself in control of those things, you’re giving yourself more power and taking away the authority of your anxious thoughts.

Find the Moments of Positive News

It’s easy to feel overwhelmed when scary statistics and predictions continuously bombard you. While you don’t necessarily need to go looking for “happy news,” pay attention to the positive pieces that pop up on the air.

This pandemic, for example, has shown great moments of humanity. People are helping others. Workers are donating their time. Restaurants are giving food to children who are out of school. Younger people are checking in on seniors.

There are bright moments, even in negative stories. So, don’t focus solely on the doom and gloom of the current situation (or any news story). You don’t need to ignore the negative things to find and appreciate the positive news.

Struggling with Headline Anxiety

If you’re trying to manage anxiety amidst the news of the coronavirus or other happenings in the world, you’re not alone.

These are uncertain times. It’s crucial to make your mental health a priority. Unfortunately, that isn’t always easy to do when you’re stuck at home, surrounded by the news all day, every day.

If you’re having trouble managing your anxiety, don’t be afraid to reach out for help. Anxiety typically doesn’t go away on its own. Thankfully, you don’t have to manage it alone. Feel free to contact me for more information about working through your anxiety or visit my page on counseling for loss to learn more about how I can help.

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8 Daily Practices of Generosity & Gratitude

All across the web, we encounter articles and lists urging us to become more successful. While some of this content can be helpful, most of it takes for granted that we all similarly define “success.” Sure, we need resources to survive and thrive. But what about the many other elements of an enriching and fulfilling life? In particular, what good is our material gain if we have not cultivated daily practices that enhance and expand our sense of generosity and gratitude? Here are 8 daily practices of generosity and gratitude that take only a little investment and yet the pay off can be life-changing.

Generosity in the Digital Age

We are all connected in previously unimaginable ways. However, even a casual glance at the dreaded Internet “comments section” demonstrates how our digital connections don’t always result in generosity. To be a giver means more than likes and shares or color-coded profile pictures. Quite often, it means doing something more face-to-face. But whether IRL or online, generosity is intended to describe a selfless act.

As the inimitable Fred “Mister” Rogers once stated: “I hope you’re proud of yourself for the times you’ve said ‘yes,’ when all it meant was extra work for you and was seemingly helpful only to somebody else.”

Gratitude in the Digital Age

Our devices have the power to extract us from the present moment. When we are not present, gratitude is hard to find. Gratitude lives in each moment — in the here and now. It is a counterbalance to the allure of social media notifications. It is an antidote to the notorious “fear of missing out (FOMO).”

8 Daily Practices of Generosity & Gratitude

1. Start Each Day With Intention

There is so much we cannot control. Our greatest power, therefore, lies in controlling what we can. Set an intention for each day.  Take responsibility for yourself, your feelings, and your responses to others. Strive to make your time and energy count.

2. Take Tech Breaks

Again, our devices can shatter our most generous and grateful tendencies. Schedule deliberate breaks to be present in our own life — and the lives of others.

3. Pay Attention

The poet Mary Oliver reminds us: “To pay attention, this is our endless and proper work.” Your attention may be the greatest gift you can bestow on anyone. It is also the lens through which you recognize for whom you and to what you show gratitude.

4. Keep a Gratitude Journal

Don’t leave things to chance. Keep a daily journal of the things that make you feel grateful.

5. Ask Others If and How You Can Help

Helping is not about what we think others need. It’s about letting them guide us to be generous.

6. Pledge to Listen More and Listen Better

A version of paying attention, listening is a gift. Increase your listening time. Hone your listening skills.

7. Get Involved in Volunteer Efforts — Or Create Your Own!

There are so many helpers out there. Get involved. If you can’t find a group doing what you wish to do, create a new group! There is always a need – so stretch and give of your time, talents or both.

8. End Each Day By Choosing a “Headline”

Before you fall asleep, mentally “write” a headline to describe the highlights of your day. Honor your efforts and pledge to do more tomorrow.

How to Tap Into Your Generosity & Gratitude

None of us are immune to daily stresses and pressures of modern life. There is no shame in asking for help with our emotional growth. Working with a therapist provides us with such an opportunity. Frequently, we may be our own worst enemy when it comes to cultivating daily practices. Your counselor is like an unbiased guide offering another set of eyes — experienced and trained eyes.

Together, you can identify behavioral patterns that hamper your growth. From there, new approaches are created and tried out. This process of discussion, followed by trial and error, is a proven path toward personal evolution and fulfillment.

Please contact me today if you’re ready to begin this journey toward a more fulfilled life. Or, visit my page on heart disease and depression counseling to learn more.