Enjoy Slowing Down

By: Stephanie Konter- O'Hara

By now most people have either explained, talked about, or claimed about hustle culture.

And in case you haven’t heard about it, Hustle Culture centers around the idea that working long hours and sacrificing self-care are required in order to succeed, and the only way you get to or are allowed “play hard” is by “working hard”. This cultural norm has wreaked havoc on our society’s mental health and has led to an increase in numbing behaviors including over-shopping, excessive tv watching, video game play, overeating, and other toxic behaviors. Some 43 percent of US office workers “feel burned out at work,” according to the latest quarterly survey by Slack’s Future Forum. 

Burnout can be from other places besides work, perhaps you’re an overextended, overworked caregiver, mother, volunteer, etc.

Doing any one task without taking the proper self-care measures can lead to burnout and it can sneak up on you unfortunately, especially if you don’t know the signs. Here are some of the leading signs of burnout:

1. Gastrointestinal problems

2. High blood pressure

3. Poor immune function (getting sick more often)

4. Reoccurring headaches

5. Sleep issues

6. Concentration issues

7. Depressed mood

8. Feeling worthless

9. Loss of interest or pleasure

10. Suicidal ideation

11. Fatigue

These symptoms often coincide with depression and anxiety and these may need clinical intervention.

Why is slowing down so important?

When you slow down you are giving yourself the opportunity to:

• Focus on what’s truly important in life. When you live a busy and distracted life, you lose sight of the people and things that matter most to you. Slowing down allows you to set your priorities and stick to them.

• Stay healthy—physically and mentally. As seen above by not slowing down, one can create a lot of unnecessary and uncomfortable issues for oneself.

• Be more productive. This sounds backward, but rest is crucial for productivity. Going slow and enjoying the moment allows you to bring your best energy and mental focus to your work.

So what would it look like to enjoy slowing down and taking care of yourself? 

1. Having intentional pauses in your day, a time in which you don’t have to be anywhere or do anything and you have the opportunity to just be.

2. Spend less time on your phone, looking at screens, and overall be distracted by noise.

3. Practice doing things you actually enjoy, guilt-free, being in the moment with the activity that can bring joy to your heart and a smile to your face

4. Breath, yes it’s really that simple. Focus just on the act of breathing and how it feels to inhale and exhale

5. Practice savoring by doing one thing at a time. When you’re eating eat, when you’re dancing, doing activities one at a time, and participating in that activity can bring untapped joy in your life.

So next time you find yourself feeling like you have to yes, or commit to do one more thing, stop and ask yourself, am I bringing more joy into my life by doing this activity or commitment, and if not then think is this a need or a want, and if it’s not a need, then maybe give yourself the option to say no, and enjoy slowing down.

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

• Substance Abuse Counseling

• EMDR

• Couples Therapy

• Relationship Counseling

• Depression Treatment

• Trauma Treatment

• Teen therapy

• Self-Esteem Counseling

What are the Benefits of EMDR

By: Dayna Sammartino

What does EMDR Therapy do?

EMDR therapy is a therapeutic modality that involves eye movement and other forms of bilateral stimulation to reduce the impact of distressing memories.

As a clinician at WellMinded Counseling, I was very skeptical about this type of treatment and believed it sounded too good to be true. The more research I did, the more I decided it would be beneficial for me to become trained in Eye Movement Desensitization and Reprocessing Therapy (EMDR) due to the wide variety of advantages the process can have for clients.

So How Can You Benefit From EMDR Therapy?

One of the first benefits of EMDR therapy is that it is medication-free and the client has full awareness while involved in the process.

In addition, there can be some reduction in symptoms as early as the first session of processing. Not only does EMDR therapy address past traumas, but it also helps a client explore current stressors and concerns related to future situations.

How Does it Compare to Other Treatments?

One part of the treatment I have noticed that many clients appreciate is that minimal language is needed to process the traumatic event, compared to other types of therapies. Also, compared to some other types of treatment, clients learn stabilization techniques, or coping skills in stage 2 of the treatment, called the preparation stage. By introducing these exercises, the client has almost a type of mental health first aid kit consisting of ways the client can stabilize through breathing exercises and guided imagery in the event a memory becomes overwhelming.

What Can EMDR Therapy be Used For?

EMDR therapy is commonly used to treat post-traumatic stress disorder, (PTSD), but new research is emerging that shows efficacy for clients with eating disorders, substance use disorders, personality disorders, phobias, pain disorders, grief, panic attacks, obsessive-compulsive disorder (OCD), and a wide range of other conditions. 

What to Expect During EMDR Therapy in Colorado

The process involves an 8-phase approach including history and treatment planning, preparation, assessment, desensitization, installation, body scan, closure, and reevaluation.

The portion of the treatment where a lot of change happens is during phase 4 of desensitization. This phase involves a client briefly focusing on a memory or distressing concept while the trained EMDR therapist simultaneously produces bilateral stimulation to activate both sides of the brain. Typically, this is done with eye movement but can also be done through tactile and auditory methods. A typical session can last anywhere from 60 to 90 minutes.

Is EMDR Therapy Uncomfortable?

It is possible during processing that negative thoughts can arise or uncomfortable physical body sensations occur. However, the distress typically only lasts for a temporary amount of time, and the processing still continues. The whole purpose is that the intensity from the original memory fades over time and does not produce the same impact a client previously experienced.

Self-discovery and change can be extremely intimidating; although, therapy is a process where no one has to experience it alone. Talk to your therapist today to see if EMDR could be a positive resource for you. As Carl Jung said, “I am not what happened to me, I am what I chose to become.”

Feel Better & Start EMDR Therapy in Denver, Broomfield, or Anywhere in Colorado

Discover the effectiveness of EMDR therapy at WellMinded Counseling. Our Colorado-based EMDR therapists provide medication-free, awareness-focused sessions that address past traumas and current stressors. Learn practical stabilization techniques and coping skills that will help you build a resilient future. Take these steps today:

1. Schedule your complimentary consultation with us

2. Make your first appointment for EMDR with one of our therapists

3. Start the down the road towards positive change and self-discovery.

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

• Substance Abuse Counseling

• Couples Therapy

• Relationship Counseling

• Depression Treatment

• Trauma Treatment

• Teen therapy

• Self-Esteem Counseling

Tampa Living, Playing, and Coping: A Therapist in Tampa Tells All

Tampa Living, Playing, and Coping: A Therapist in Tampa Tells All

Living in Tampa

Living in Tampa is kind of like living in paradise. You have beautiful sunny skies, a coast full of amazing sandy beaches and blue water, an array of concerts, museums, and theatres, as well as rooting on the Bucs, Lightning, and Rays. 

You have city life in Downtown, Hyde Park, Dunedin, and St. Petersburg. We have farms in Odessa and Wineries and Breweries throughout the area. Whatever your interests may be, there is always something to do 

Fortunately, Tampa was once an up-and-coming city- but I think we made it!  We are here. We are a city where people want to live. With that comes a variety of challenges. One hot topic here in Tampa is the housing market.  Houses sometimes don't even hit the market before they are sold, the market pricing has gone sky high, and the rents are basically unaffordable. 

People in Tampa. FL Are Moving And Shifting

So families are moving further out, which is cool, but we do not seem to have the roads to manage the traffic, especially when we have our snowbirds driving around and those heading back into the office after COVID restrictions. With our population including many retirees, there are a growing number of medical needs.   

While we have a  multitude of medical providers and services around us; many are too pricey, and some have no or limited insurance coverage to meet those needs. Then for our younger crowds-  our graduates, our local colleges and universities are getting harder and harder to get into- even for those legacy members. So many have to look out of state, raising the financial burden on them. 

Finding your way around town isn't always easy - finding a new reasonable car is often out of one's price range, or the stock is limited.  But rest assured your new - or old car- will be clean as a whistle - with all the car washes popping up!

surviving in Tampa

With all of these changes and stresses going on in your life - new marriages or relationships, starting a family, homeschooling, school-age education, and all the extracurricular activities, children moving on to college, turning middle age, caring for elderly parents, work/career changes and all the financial stresses this puts on you, how do you manage?

How a therapist in Tampa, FL can help

Do you often feel the tension in your chest? Do you sleep well and get enough undisturbed sleep, Do you have medical conditions that you haven't been able to tend to - due to time or money? Are you happy with your current relationship?  Do you know how to relax? How to take care of yourself?

The good news is - therapy in Tampa, FL can help.  Talking about the areas in your life that are causing stress can help. Learning better ways to cope with emotions and developing skills and strategies to take action in a positive direction.   

Therapists in Tampa, FL can guide you to put areas of your life into a better perspective and take a step-by-step approach to accomplish your goal. Our team of therapists in Tampa, FL are here to help!

WORK WITH AN THERAPIST IN TAMPA, FLORIDA

Getting set up with a young adult therapist at WellMinded Counseling is as easy as following these steps:

1. Schedule a free 30-minute consultation with our counseling office

2. Get set up with one of our therapists in Tampa

3. Gain support from a Therapist in Tampa, Florida

OTHER COUNSELING SERVICES OFFERED BY WELLMINDED COUNSELING CENTER

With over 10 years of experience, our therapists are able to address a wide range of mental health concerns with clients of all ages. The WellMinded Counseling Center offers the following services: Anxiety therapy, depression treatment, Substance Abuse Support Group, Relationship Therapy, Eating Disorder Treatment: Anorexia Treatment, Bulimia, Binge Eating, Affordable therapy options, Self-Esteem Therapy, EMDR Therapy, groups, and more!

How can video and role-playing games assist with mental health issues?

By: Andorra Turner

Video games and role-playing games can be used as a tool to assist with mental health issues! But how?

Video games and “nerd culture” are often criticized or demonized. Many believe that video games can incite violence, or that the escape that people often find within games is too much of a distraction from everyday life. However, when games or media are used mindfully, and with intent, they can be powerful tools to work through some problems that may be difficult to overcome on your own.

Often, games and media can be a tool for us to escape anxiety or trauma.

When our thoughts or feelings are too much to handle, games can be an easy way out. That escapism can be taken too far, to the point where we avoid making changes or asking for help from our support system. However, games, when played with intent, can be a safe way for us to meet our emotional needs. Consider the number of people who used games like Animal Crossing to spend time with friends during the height of the pandemic. From my personal experience, I found the game Spiritfarer allowed me to process the feeling of grief in a way that felt different, and often more comfortable, than talking to someone. It’s likely that most gamers you meet have had similar emotional experiences with video games.

Geek Therapy is a new modality

It has only been around for about a decade, that incorporates “geek culture” into therapy sessions. Geek Therapists may use games or popular media to build rapport with clients, especially younger children who may struggle in therapy. They can even use role-playing games like Dungeons and Dragons to have group therapy sessions where clients of any age can work through things like ADHD, social anxiety, or trauma while playing a character. Often it can feel safer, and more enjoyable, to role-play as a character, but role-playing allows these clients to work through real-life issues.

There are more geek therapists out there than you may realize! If you find that aspects of geek culture are important to you, it may be worth it to find a therapist who understands that. There may even be a therapist near you who hosts therapeutic tabletop RPG sessions!

Resources:

Geektherapy.org

https://thriveworks.com/blog/geek-therapy/

https://geektherapeutics.com/locator/

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

• Substance Abuse Counseling

• EMDR

• Couples Therapy

• Relationship Counseling

• Depression Treatment

• Trauma Treatment

• Teen therapy

• Self-Esteem Counseling

What is Gender Affirming Care?

By: Kariana Jude 

Rainbow flag also known as pride flag hanging outside of a building.

WHAT IS GENDER-AFFIRMING CARE?

            Gender-affirming care (GAC) is a supportive form of healthcare that incorporates advocacy, education, and affirms gender experiences. This could consist of therapy, medical, surgical, and non-medical services that support an individual on their journey of gender. This type of care has the objective of empowering diverse gender clients with their identity and self-esteem while acknowledging the impact of societal stress, family systems, discrimination, sexism, enbyphobia, transphobia, and dysphoria.

Some types of gender-affirming care can look like:

-       Hormone blockers

-       Anti-androgen medication

-       Hormone replacement treatment

-       Hair removal

-       Surgical options

-       Therapy interventions

WHAT IS GENDER-AFFIRMING THERAPY?

Two individuals holding hands.

            Gender-affirming therapy is an approach in therapy that works with gender-diverse clients which supports their identities and looks at how other aspects intersect with the client’s life. Gender-affirming therapy can look at a vast number of topics depending on each client. Some of the topics that are usually looked at in therapy could be trauma, shame, depression, anxiety, sexuality, medical treatment, dysphoria, stigmas in society, and hormone therapy.  

WHY IS IT IMPORTANT?

Gender Affirming Care is said to decrease anxiety, depression, substance use, and suicide attempts within the community. The Trevor Project’s 2021 National Survey on LGBTQIA+ Youth Mental Health found that around 52 percent of the LGBTQIA+ community have seriously considered attempting suicide in the past year. Allowing a safe and welcoming environment for individuals to explore, process, and understand all aspects of gender care is a necessity. This care is critical for gender-diverse clients for providing better outcomes for transgender, nonbinary, and other gender-diverse populations.

 This topic is important with new laws that have been enforced in fifteen different states that prohibit gender-affirming treatment for youth and inflict penalties on healthcare professionals who provide care for gender-diverse clients. This is problematic in many ways with GAC because gender-affirming care does not have the goal of treating the client but listening to the client to create a safe environment that allows them to safely ask questions, explore themselves and their emotions, all while getting the care that is needed. Having this care has presented that gender-affirming care does yield lower rates of anxiety, depression, suicide, and substance use for clients.

 GENDER-AFFIRMING CARE AT WELLMINDED:

Child looking at wall art that states “Believe in yourself”.

If you’re looking for support on your journey with gender, you’re at the right place! WellMinded Counseling therapy services create a safe, welcoming, and empowering environment to have clients’ voices be heard, identities supported, and encourage exploration. Working with a therapist can help you feel supported and validated with all gender-affirming care needs. 

 Resources for Gender-Affirming Care:

 In Colorado:

One Colorado’s gender diverse page for patients and families

Colorado’s guide to transgender health

Gender Affirming Care Billing Manual for Colorado

 In General:

 American Psychiatry Organization’s page on gender-affirming care

Gender Spectrum Support

Learning resources for transgender and gender-diverse clients

 OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

• Substance Abuse Counseling

• EMDR

• Couples Therapy

• Relationship Counseling

• Depression Treatment

• Trauma Treatment

• Teen therapy

• Self-Esteem Counseling