Reclaiming Balance: Practical Strategies to Overcome Burnout

By: Kiersten Eaker, MA Intern

Burnout has become a common experience in today’s world.

It manifests as emotional, physical, and mental exhaustion, often stemming from prolonged stress or over-commitment. Recognizing that you are in a burnout cycle is the first step in trying to reduce its effects by implementing effective management strategies that can help you reclaim your energy and well-being.

Recognize the Signs

Burnout can present itself in various ways, including chronic fatigue, irritability, lack of motivation, and feelings of hopelessness. If you notice these symptoms, it’s important to acknowledge them and be curious about where it is stemming from, instead of pushing through.

Set Boundaries

One of the primary contributors to burnout is not setting boundaries. Whether at work or in your personal life, learning to say no when your plate is full can help decrease stress while staying true to yourself. Establish clear limits on your time and energy. This may involve delegating tasks, prioritizing essential activities, or taking breaks to recharge. By protecting your time, you can create space for rest and rejuvenation.

Prioritize Self-Care

Self-care is a necessity. Incorporate activities that nourish your mind and body into your daily routine. This could include exercise, meditation, reading, or spending time in nature. Regular physical activity has been shown to reduce stress and improve mood, while mindfulness practices can enhance emotional resilience. Find what works for you and make it a non-negotiable part of your day.

Practice Mindfulness

Mindfulness techniques, such as deep breathing and meditation, can help ground you in the present moment and reduce overwhelming feelings. Try focusing on your breath or engaging in guided meditation to foster a sense of calm and clarity. Mindfulness helps to disrupt the cycle of negative thoughts that often accompany burnout.

Seek Support

Don’t hesitate to reach out for support, whether it’s from friends, family, or professionals. Sharing your feelings can lighten the burden and provide new perspectives. Building a support network can make a significant difference in your recovery journey.

Create a Balanced Routine

Finally, aim to create a balanced routine that incorporates work, rest, and leisure. Strive for a harmonious blend of responsibilities and activities that bring joy. Schedule regular breaks throughout your day and make time for hobbies and social interactions. Having a routine that you enjoy and can rest in is beneficial in preventing the cycle from restarting.

Managing burnout requires intentional effort and self-awareness. Recognizing the signs, setting boundaries, prioritizing self-care, practicing mindfulness, seeking support, and creating balance, may help combat burnout. Remember, it’s essential to listen to your body and mind—rest is not a weakness, but a crucial component of a fulfilling life.

OTHER COUNSELING SERVICES WE OFFER IN DENVER, CO & TAMPA, FL

We offer a variety of additional services besides brain-spotting and EMDR therapy. WellMinded Counseling also offers the following therapy services:

Providing Empathetic Care to the LGBTQ+ Community

By: Jamie Thornley

There are a few different and important topics to discuss when looking at how to provide empathetic care to members of the LGBTQ+ community.

A few of these topics revolve around general knowledge about the LGBTQ+ community, some of the major issues currently affecting the community, how to create an inclusive environment, and how to challenge discrimination. All of these topics are extremely important to me and I feel are all incredibly important to know about the community and to better understand how to be empathetic and supportive for individuals who identify as LGBTQ+. 

Who is the LGBTQIA2S+ community?

So, who is the LGBTQIA2S+ community? Most people know exactly what we mean when we say the LGBT community and can name, lesbian, gay, bisexual, and transgender. However, the community involves so many more people than that. So, this is not an extensive list of all of the different identities that make up the LGBTQIA2S+ community, instead, this is a lot of the umbrella terms for the different gender and sexual orientations that make up the community. And sometimes people will have slightly different definitions of these ideas based on beliefs around gender identity and sexual orientation and how those two topics interact. But we will go over the very basics of these. So, lesbians, we are looking at identified females who are attracted to females. Gay is for identified men who are attracted to other men. For bisexual we are talking about individuals who are attracted to more than one sex or gender. Transgender individuals are people who identify as a gender that is different than the gender they were assigned at birth. When we are talking about people who identify as queer we are talking about people who identify outside of the gender or sexual binary and sometimes individuals use this term when they don’t want to label themselves or who don’t identify with one specific label. Intersex individuals are born with sexual characteristics that are not typically seen in binary bodies. Asexual individuals tend to experience little to no sexual attraction and agender individuals tend to identify as having no gender or being gender neutral. Lastly, two-spirit is an identity used by Indigenous North Americans for individuals who have both masculine and feminine qualities. The “+” at the end of the acronym represents all of the individuals within the community that fall under the umbrella terms or who don’t feel as if those terms exactly describe them as an individuals. As of 2024, there are 107 different gender identities recognized within the LGBTQ+ community and there are currently over 600 different types of sexuality and sexual orientations. It’s important when working with the community, to ask questions if someone is using a term or label that you don’t understand and to always continue learning and growing as the community continues to become more inclusive. 

Be Aware of Issues Affecting the LGBTQ+ Community

So, this is the point where people tend to start asking why should I care. It’s 2024, LGBTQ+ people have the same rights as everyone else, so why should this community get special treatment? What makes the LGBTQ+ community so different from everyone else and why should they get special consideration? Here are a few statistics that show why this is important:

  • Most recent census rates show that around 7.6% of the US population, or around 14 million people identify within the LGBTQ+ community.

  • Last year, 39% of LGBTQ+ youth seriously considered suicide. Which is a drastically higher rate compared to their cis-gendered and heterosexual peers.

  • Last year, 1 in 10 LGBTQ+ people attempted suicide.

  • Less than 40% of LGTBQ+ youth report having an affirming and accepting home and family. 

  • Within the United States, 17% of people within the LGBTQ+ community will experience homelessness. And of current homeless youth, over 40% of them identify as being LGTBQ+. 

  • According to the FBI, between 2021 and 2022, hate attacks based on gender identity increased by 32.9% and attacks based on sexual orientation were up by 13.8%.

  • In 2022, more than 1 in 5 hate crimes were solely based on the victim’s status in the LGBTQ+ community and negative biases around the community. So far this year, over 26 individuals have lost their lives solely due to identifying as trans or gender expansive.

  • So far this year, over 530 anti-LGBTQ bills have been introduced throughout the United States. These bills range from redefining sex, censorship in schools, sports bans, forced outings in schools, religious exemptions, restricting healthcare, banning affirming state IDs, and expression restrictions just to name a few. 

How to Create an Inclusive Environment

These statistics and facts continue and build upon one another, creating severe feelings of depression and anxiety within the LGBTQ+ community. Due to that, it’s so important to create an inclusive environment for LGBTQ+ clients and people so they feel safe and know they have environments where they can be themselves. So, how do we create an inclusive environment? So, here are a few ways to help with creating an inclusive environment:

  • Don’t put people into a box. Gender and sexuality are such expansive topics to discuss and understand that it becomes really hard to stick just one label on someone and this be all that they are and fully describe them. It’s also important to remember that gender and sexuality can change and grow over time so people need to be given the space to grow and learn more about themselves without judgment. 

  • Always ask and respect people’s pronouns and chosen names. Show respect for others and their identity.

  • When talking to people, use neutral language. For example, instead of saying hey guys or hey ladies, switch up language to saying hey everyone or remove ma’am and sir from the language, especially when we don’t know someone’s identity. This makes sure you are never assuming someone’s identity and that everyone feels included and welcome. Never assume anything about someone based on their voice, their haircut, or their clothing. 

  • Never out anyone. Sadly, I’ve talked to so many people who have been outed by friends, family, therapists, teachers, and doctors and this puts people in such dangerous situations. Not only to mention, it’s not your story or truth to tell to anyone and it’s not fair to take that away from someone else. 

  • Be a good ally to the community and make it known that you are a safe space for people in the community. This can be done by introducing yourself with your pronouns, volunteering within the community, or putting a pride flag in public spaces to show others they are safe with you. 

  • So keep learning and educating yourself about the community. The LGBTQ+ community is constantly changing and growing to become more inclusive, so just keep trying to learn more and ask questions from people within the community to learn if you don’t know about things they are talking about. 

  • Lastly, have an open mind and try to check your judgments as they come up. 

Challenge Your Biases

There are a lot of biases around the LGBTQ+ community and who makes up the community. A lot of times, people hold prejudices and stereotypes without realizing it. Homophobia and transphobia remain very unconscious forms of biases and can be hard to challenge and notice, sometimes even for people within the community based on ideals they were raised on. Due to this, it is incredibly important to pay attention to your thoughts and beliefs and challenge any of these thoughts that may be negatively biased. You may be wondering how to recognize and challenge biases. So, here are a few quick tips on how to recognize and challenge biases.

  • If you hear comments about a community or person, ask yourself how you would feel if you were in their situation or if someone would say this comment about you. 

  • Engaging in mindfulness and meditation can be incredibly helpful and insightful for looking at your thoughts and why these may be there. 

  • Take time to educate yourself about communities that are different from yours and learn more about what is important to those communities. 

  • Talk to others and ask about their experiences and what is important to them about their community.

OTHER COUNSELING SERVICES WE OFFER IN DENVER, CO & TAMPA, FL

We offer a variety of additional services besides brain-spotting and EMDR therapy. WellMinded Counseling also offers the following therapy services:

What is Play Therapy and How Does it Work?

By: Courtney Miller

Play therapy is a form of psychotherapeutic approach that is mainly focused on children.

It can be used with adults and teens. Therapists are trained to use playtime to observe and gain insights into the difficulties the child is experiencing. Through play, children can learn the ability to properly and better cope with emotions revolving around trauma, divorce, etc., and how to redirect inappropriate behaviors. 

With that being said, 

Play therapy does not have the intention of getting rid of anxiety, getting rid of traumas, getting rid of depression, or getting rid of anything painful or anything that feels uncomfortable such as being bullied or parents going through a divorce. Rather, the therapeutic intention of play therapy is to help (usually) children begin to feel comfortable noticing what is bothering them and finding ways to challenge it all by playing it out. Play therapy allows the child to choose what will happen who they are and who the therapist is. Having the ability to choose and change what happens gives the child the ability to gain acceptance, learn how to communicate, express feelings, modify behavior, develop problem-solving skills, and learn a variety of ways of relating to others. Essentially, when examined all together this can refer to one's overall ability to adapt and respond to various difficulties such as divorce, loss, being bullied, and/or any form of educational/physical development, to continue to live a fulfilling life.

Since the majority of reasons that children are play therapy for happen at home, it is good to meet with parents regularly and set boundaries from the beginning. Depending on the reasons the child is there, a therapist can set aside special sessions for the family to strengthen family systems, attachment, psychodynamic, behavioral, developmental, and of course psychoeducational. This helps the family understand what the child is experiencing and the best therapeutic way to allow the child to continue to grow at home.

In Play Therapy, there are two main types of interventions a therapist will use to help the client. Directive Play Therapy: The therapist sets out with specific interventions and goals in mind. The therapist usually knows where they want to take the discussion. Toys and activities are usually chosen before the client comes. This is set to purposefully attempt to lead the child to discuss the problems at hand.

Non-directive Play Therapy: Therapists allow the child to take the lead. The therapist will normally go along with the child and do whatever is asked. This helps the child to reveal what is naturally troubling them. There are no parameters for these sessions. They don’t purposefully try to guide the child into a pre-planned conversation. As the child does whatever the therapist is given a “natural” track and follows their play themes. The main thing to remember is that non-directive therapists do not interrupt, they let the client lead everything.

Similarities: Even though non-directive and directive have very different forms, it is important to remember they can both be used to help people suffering from the same concerns and conditions. These can be anxiety, ADHD, depression, divorce, bullying, and learning issues. 

OTHER COUNSELING SERVICES WE OFFER IN DENVER, CO & TAMPA, FL

We offer a variety of additional services besides brain-spotting and EMDR therapy. WellMinded Counseling also offers the following therapy services:

What is Acceptance and Commitment Therapy and Psychological Flexibility?

By: Adam Davis, LPC

Acceptance and Commitment Therapy, or ACT (pounced like the word "act")

is a psychotherapy approach that can be of support with treatment related to trauma or trauma-related disorders, anxiety, depression, bipolar-related disorders, and other disorders. The basis of ACT is to help increase the ability, or abilities, to accept your thoughts, feelings, and sensations in the current moment as they are, and identify your values to help link your behaviors to your values over a greater pattern within your life.

With that being said,

ACT does not have the intention of getting rid of anxiety, getting rid of traumas, getting rid of depression, or getting rid of anything painful or anything that feels uncomfortable. Rather, the therapeutic intention of ACT is to help change one's relationship with their challenging experiences and feelings/emotions so that they can get back in touch with a more meaningful life experience. To help change such relationship dynamics within one's self, ACT aims at targeting six main flexibilities which include: acceptance, cognitive defusion, flexible attention to the now, flexible perspective taking, identification of values, and committed action (please see a breakdown of components of flexibilities within slide show/video). Essentially, when examined all together this can refer to one's overall ability to adapt and respond to various situational, and internal emotional/psychological challenges, to continue to live a fulfilling life... also known as psychological flexibility.

When someone is greatly struggling with their emotional, behavioral, or mental health experience there is a good chance they are experiencing psychological inflexibility which is either a great difficulty to one or possibly many flexibility processes. Furthermore, the psychological inflexibility processes are called: experiential avoidance, cognitive fusion, inflexible attention, lack of contact with chosen values, and inaction/impulsivity (see slide show or video for more information). Sometimes if enough or certain inflexibilities are occurring it can qualify for a mental health disorder but not always. 

In ACT, a therapist will use a wide variety of interventions to help a client increase their psychological flexibility, which over time can decrease challenges with anxiety, depression, and many other mental health conditions. Some common interventions include the use of mindfulness, the practice of acceptance, and cognitive defusion. 

If you are curious to know more, I invite you to watch my video/webinar on ACT and Psychological Flexibility in my video I present some ways in which you may be able to increase your psychological flexibility. However, it is important to know that ACT interventions can be tailored to each specific person and not all ACT interventions may resonate the same with each individual. So, if you are looking into ACT treatment services to support you with your mental health, I recommend reaching out to a mental health professional to find out more about how ACT could benefit you. 


OTHER COUNSELING SERVICES We Offer in Denver, CO & Tampa, FL

We offer a variety of additional services besides brain-spotting and EMDR therapy. WellMinded Counseling also offers the following therapy services:

Brain-spotting verses Eye Movement Desensitization and Reprocessing (EMDR)

A woman talking to an EMDR therapist in Colorado. Showing what EMDR therapy in Denver, CO looks like. It also represents the start of brainspotting therapy as well.

If you’ve been in therapy or have a friend in therapy or have listened to a celebrity like Prince Harry talk about therapy you’ve probably heard of EMDR therapy and/or Brainspotting. When we put these two treatment modalities side by side what are the similarities and what are the differences you may be wondering?

Brainspotting & EMDR Are Both Brain Therapies

Both of these types of therapies are considered “brain-therapies”. This is different from talk therapy where a lot of the processing in brain therapies happens on the neurological level. Plus in general, they have less narrative/story sharing from the client that is typically involved in talk therapy. These newer methods work to unlock creativity, process through past trauma, and otherwise make some truly significant progress with your Brainspotting or EMDR therapist that may have grown stagnant after doing talk therapies. EMDR and Brainspotting have been developed around the client’s line of vision. EMDR utilizes eye movements as a form of bilateral stimulation, while Brainspotting focuses the eye on a fixed gaze position. The position of your eyes, or where your gaze is directed, can actually unlock some deeper insights that have not yet been recognized.

A woman walking along a hiking trail in Colorado. Showing the positive outcomes that come from brainspotting therapy and EMDR therapy in Denver. With support of a brainspotting therapist you can start to heal too.

When comparing the two types of therapies it’s important to know that Brainspotting has roots in EMDR and supports reprocessing trauma and retraining the brain to respond differently to emotional situations. Brainspotting and EMDR are therapeutic interventions that help the client and therapist access deeply stored emotional, somatic, traumatic, and often subconscious information. Both interventions may involve bilateral stimulation as well as building somatic awareness. The objective of each type of therapy is to ease the building of new neural networks that allow the client to have decreased symptoms that may be associated with trauma, increase emotional regulation, and be able to sustain being in what is referred to as the Window of Tolerance.

The Main Differences Between Brainspotting & EMDR Therapy

The primary differences between the two involve the procedure used and the role of the therapist.

Brainspotting Therapy

Brainspotting therapy focuses on the neural networks associated with trauma. While EMDR focuses on a specific memory. This is an important difference between the two models in that a specific or detailed memory is not necessary or as important for brainspotting. Dual Attunement is a primary tenant of Brainspotting in that the attunement of the therapist activates attachment brain pathways associated with safety, support, and connection towards the client. The brainspotting therapist applies minimal interventions during the process to allow the client’s inherent healing to occur. Many clients at WellMinded Counseling find this to be empowering, instinctual, and flexible.

EMDR Therapy

EMDR therapy follows more of a passive presence where the client is leading their processing. While the EMDR therapist only interjects when the client appears to be stuck. Attunement is not at the forefront of the EMDR model and isn’t necessary for processing. However, the clients’ ability to self-regulate their emotions is critical for there to be safety in the session.

A woman laughing and smiling with her friend. Showing how EMDR therapy in Colorado can help you let go of traumatic memories. The same is true with brainspotting therapy in Denver, CO.

Eye Movement Desensitization Reprocessing follows a very specific protocol in which the EMDR therapist leads and guides the client through a series of eight repetitive steps. The EMDR therapist applies the primary interventions and leads the client on when to start and stop the rapid bilateral movements. As part of this process, the client focuses on one traumatic issue, event, or core belief while experiencing bilateral stimulation. The client is guided by the EMDR therapist to repeatedly re-experience the issue while being led through the steps in the process. In this way, EMDR focuses more on one issue at a time vs brainspotting which allows for the possibility of organic processing of multiple traumas in one session.

Start Healing With Brainspotting or EMDR Therapy in Colorado & Florida

Hopefully, that helps bring some more clarity to the similarities and differences between the two treatment modalities. If you have more questions about Brainspotting therapy or EMDR therapy we would be happy to explore those with you. Follow these steps to start the process of healing at our therapy practices in Colorado and Florida.

  1. Reach out to schedule a free consultation

  2. Schedule your first appointment with a dedicated therapist

  3. Start healing and feel empowered

OTHER COUNSELING SERVICES We Offer in Denver, CO & Tampa, FL

We offer a variety of additional services besides brain-spotting and EMDR therapy. WellMinded Counseling also offers the following therapy services: