Ways to Practice Kindness to Self and Others

By: Katie Veraldi

When thinking about this blog post on self-kindness, I reflected on the many different things I have heard about this subject from clients, my friends, and even my own views of it.

Often, we view this as an ultimate goal to achieve and that we must do things to get to feel this way. By doing that though, sometimes it can make us unkind to ourselves. Sometimes self-kindness can be more simple than our minds may make it seem, it may be something that we can accept as not always occurring every day and maybe it is something that we can aspire to while also not judging ourselves if sometimes it feels like we have missed the mark. When we are truly practicing self-kindness we see that just being present can be a form of radical self-kindness. 

Many people have studied self-kindness, self-compassion, and self-esteem.

There is a workbook called Mindful Self Compassion by Kristin Neff, PhD, and Christoper Germer, PhD and it states in the book, “Learning to embrace yourself and your imperfections gives you the resilience needed to thrive.” This can be seen as going ahead in some senses to practice kindness and compassion even in times when it feels like you shouldn’t or that lack of kindness would be a fitting punishment. If we can learn to keep holding space for kindness to ourselves and push back against that harsh self-talk we see how we can open up more kindness not just for ourselves but others too. 

Actually doing acts of kindness can be so unique to who you are.

For example, an act of kindness towards myself is going on a mindful walk with my dog out in nature and just being present where I am. An act of kindness towards others I show is by being of service such as helping a friend out with a move or a ride to the airport. A key to practicing kindness for yourself and others is that it is not done out of guilt or feeling like you need to prove your kindness but it is done because you have the space to be able to help someone or yourself out. As you explore kindness for yourself and others I hope that you are able to remain open and creative to seeing all the ways you can practice kindness shows up in your life and accept it without judgment.  

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How do People Cope with Changes of Daylight and Shorter Days?

By: Jamie Thornley

It’s that time of year, again, in Colorado when the warm summer days are behind us and winter starts making its entrance.

Image of the sun setting behind the mountains in Colorado. Representing that a depression therapist can help you during the winter. Whether you are in Denver or Broomfield, CO you can get treatment through depression therapy.

While wintertime in Colorado can come with many joyous and entertaining activities such as warm fires and fun days enjoying the slopes, it also comes with shorter days and a much earlier sunset. While many people look forward to Day Light Saving Time and getting an extra hour of sleep, many others dread that by the time they get off work it is dark outside and our days of really getting to enjoy time outside and the sunshine is behind us for the next few months. 

Not only is this a difficult transition for many people to get used to, but it also does affect many people’s mental health.

People who really struggle with this change are often diagnosed with Seasonal Affective Disorder, or SAD for short. For these individuals, the decrease in sunlight that is experienced in wintertime disrupts their circadian rhythms and causes their serotonin to drop and melatonin to spike. This leads to an increase in feelings of both depression and fatigue or drowsiness. Living in Colorado oftentimes makes people prime candidates for developing SAD. Along with these symptoms, clients often also report trouble focusing, weight gain, sleeping too much, increased irritability, increases in appetite, and overall feeling sadder. This makes for the perfect recipe to create strong feelings of depression, unfortunately. 

Orange leaves surrounding an alarm clock. Representing the 4 tips about surviving daylight savings from a depression therapist in Broomfield, CO. You can start treatment for SAD with depression therapy in Denver or Broomfield, CO.

4 Ways to Fight Depression Symptoms in the Winter

All hope though is not lost if you are one of the estimated 10 million Americans who are affected by these changes. There are some small lifestyle changes that our therapy practice suggests. These can be used to help cope with these symptoms and support you through the winter.

The first of these is to exercise. How many of you saw that one coming?

I know every doctor and therapist always pushes everyone to exercise and most people despise us for it. Exercise though is proven to help with serotonin production and can pick up some of the slack from the sunlight your body and brain are greatly missing. Not only that, but it also helps with reducing weight gain, which let’s be honest, most of us need throughout the holidays. 

Secondly, it can really help to make sure you are eating a healthy diet.

On top of not only exercising, you can also ensure that you are eating a healthy diet. I know another one that clients really hate hearing about, especially with all the delicious pies in the stores. Eating healthy is going to make sure that you are fueling your body to its maximum potential and providing all the vitamins and supplements that it needs to thrive. 

A family walking into an orange sunset. Showing that community can help with depression treatment in Broomfield, CO. With support of a depression therapist you can overcome the change in daylight with therapy in Broomfield or Denver, Colorado.

The third tip is to try and enjoy as much sunlight as you possibly can.

Go and take walks as often as you can while the sun is out and soak up as much vitamin D as you can. On top of this, open your blinds at home or at the office to get as much sunlight as you can while you are busy with other activities. Alternatively, if you aren’t able to get sunlight look into a light therapy lamp to help fill in some of the gaps in time where you can’t get any sunlight. 

Lastly, enjoy time doing the things that you love and spend time with people you care about.

Science has shown us that purposely doing activities that you enjoy and being around people that you care for is proven to increase serotonin levels in the brain and increase overall happiness. So, use this time to connect with others and maybe try out an activity that you have always wanted to try but maybe never had the time to. 

And always know that you are not alone in these feelings. Winter and the holidays can be a difficult time for everybody, but you don’t have to go it alone. When in doubt, chat with a therapist and see what other ideas we have to best support you and your mental health through not only this time of year but also year-round.

Get Support for Seasonal Affective Disorder From Therapy in Broomfield & Denver, CO

If you find yourself grappling with the challenges of the winter season our Colorado-based therapy practice is here to provide support. Our experienced therapists specialize in addressing Seasonal Affective Disorder (SAD) and other mental health concerns exacerbated during this time. With a compassionate approach, we tailor our services to meet your unique needs, helping you navigate the winter blues and cultivate a resilient mindset.

Take the first step toward a brighter season by:

  1. Fill out our form, call us at 720-380-3564 option 1, or email us directly at onboarding@wellmindedcounseling.com for a free consultation.

  2. Schedule your first therapist therapy appointment to receive personalized support and guidance3.

  3. Start feeling empowered and supported as you navigate the challenges of winter.

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING in Colorado

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

Contact our Denver or Broomfield, Colorado office today!

Extending ADHD Awareness Month: It's Never Too Late to Advocate!

By: Andorra Turner

Did you know that October is ADHD awareness month? In 2004, it began as a single day in October, and it has grown to be the whole month of October since then.

As 8.4% of children, and 2.5% of adults have ADHD, raising awareness is important. Many individuals receive ADHD diagnoses as adults, especially women, who tend to present with different symptoms than men. Many adults and children with ADHD can face discrimination or unfair treatment, at home, at school, and in the workplace, and awareness and education can destigmatize the symptoms and effects of ADHD. Awareness can also lead individuals with ADHD to seek support for their symptoms, such as by seeking out a therapist or medication.

Misconceptions About ADHD Symptoms

Most people are aware of the “typical” ADHD symptoms, such as hyperactivity and impulsivity. Children who present with these symptoms are more likely to get diagnoses at an early age. However, children and adults with more inattentive ADHD can often go unnoticed for years. ADHD can also cause issues with motivation, procrastination, emotion regulation, and rejection sensitivity. It’s also very common for ADHD to occur alongside depression and anxiety, which often make it more difficult to find the correct treatment and support. Consider the common misconceptions, such as that ADHD is “just laziness”, or that it goes away in adulthood. People with ADHD, children and adults, often require help and support.

How do you Support Someone With ADHD?

If you have a loved one with ADHD, there are things you can do to help. Often, one of the biggest struggles is procrastination, even for tasks that “should” be easy.

Shame, judgment, or anger rarely helps when someone with ADHD is struggling, but that’s often what people resort to out of frustration. It can lead to low self-confidence and negative self-talk. One thing that can help is what is called “body doubling”. Being productive next to this person, or even on video chat, can be helpful, even if you are not working on the same tasks. This can look like video chatting while doing chores, or sitting in a room while they work on the computer. It can even be utilized by watching a live stream of someone else working. Just be careful of distractions!

ADHD Counseling Can Help If You Are Struggling with Your ADHD

If you’re struggling with ADHD, or you think you might have undiagnosed ADHD, attending therapy can be helpful. Often, weekly or bi-weekly therapy sessions can give you a sense of routine. A therapist who specializes in ADHD can help you work through the depression and anxiety often associated with ADHD, and teach positive coping strategies. Finding a psychiatrist may also be useful if you want a formal diagnosis and medication, but if that is something you are uncomfortable with then a therapist is a good place to start.

What Else Can Help?

There are also many great ADHD content creators online. The YouTube channel “How To ADHD” is a great starting point if you wish to learn more about ADHD, whether it’s for yourself or someone you care about.

Maintaining awareness of ADHD and its effects throughout the year is so important. Educating yourself and raising awareness can destigmatize some of the symptoms. You are welcome to reach out to WellMinded Counseling to schedule an appointment or for more information.

Get Support and start ADHD Counseling in Boulder or Denver, CO Today!

Embark on your ADHD journey with WellMinded Counseling in Denver, CO. Break the stigma, seek support from a dedicated therapist, and discover effective coping strategies. In order to get started follow these steps:

  1. Contact us for a free consultation or to schedule your appointment today.

  2. Schedule your first appointment for ADHD Counseling

  3. Start your path to understanding and managing ADHD.

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

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

Contact our Denver, Colorado office today!

Navigating the Maze of College Dating: Finding Love and Balance

By: Emma Miles, LCSW

College is a time of immense personal growth, exploration, and new experiences.

A heart drawn on a window with lights shining through. Representing finding love as a young adult with support from a Tampa therapist for college students. You can find balance between dating and your studies in therapy for college students.

Among the many facets of this journey is the realm of dating. College dating can be a thrilling yet challenging adventure. It's a time when you have the opportunity to meet a diverse range of people, but it also comes with the task of balancing your academic and social life. In this blog, we'll delve into the world of college dating, offering advice and insights to help you make the most of your romantic experiences while managing the demands of campus life.

7 Tips From A Therapist for College Students

  1. The Diversity of College Dating

One of the most exciting aspects of college dating is the incredible diversity of people you'll meet. Campuses are filled with students from various backgrounds, cultures, and interests. Embrace this diversity by exploring new friendships and relationships with an open mind. Remember, the people you meet might become lifelong friends, even if they're not "the one."

A person texting on a smart phone. Showing one of the tips from a Tampa, FL therapist for college students which is communication is key. Learn how to effectively communicate in counseling for college students in the Tampa area.

2. Communication is Key

Effective communication is the foundation of any healthy relationship. In the context of college dating, this becomes even more crucial. With busy class schedules, extracurricular activities, and part-time jobs, finding time to meet up can be challenging. It's essential to communicate openly with your partner about your schedules, expectations, and any potential conflicts that may arise. Setting clear boundaries and respecting each other's time is essential for a successful college relationship.

3. Prioritize Academics

While dating is undoubtedly a significant part of the college experience, academics should remain a top priority. Remember that you're in college primarily to pursue your education and prepare for your future. Balancing your romantic life with your studies is crucial. Make a study schedule, utilize campus resources, and communicate with your partner about your academic responsibilities.

4. Avoid Rushing into Commitment

College is a time for self-discovery, and many students are not ready for long-term commitment. It's okay to take your time and get to know yourself and others better. Don't feel pressured to rush into a serious relationship. Enjoy the dating process and take the opportunity to understand what you truly want in a partner.

Small rocks stacked on the beach near Tampa. Showing the importance of navigating a balance between classes and dating in college which therapy can help with. Get support in all areas of your life with a Tampa therapist for college students in FL.

5. Practice Safe Dating

College life often includes parties and social gatherings, which can lead to potential risks. Always prioritize your safety when going out on dates or attending social events. Inform a friend about your whereabouts, use protection when engaging in sexual activities, and trust your instincts. Consent and communication about boundaries are paramount in any intimate relationship.

6. Stay True to Yourself

College is a time when you'll experience significant personal growth. As you navigate the world of college dating, remember to stay true to yourself. Don't change who you are or your values to fit someone else's expectations. Authenticity is attractive, and being true to your beliefs will lead you to more meaningful and lasting connections.

7. Embrace Rejection and Breakups

Not every relationship you start in college will last, and that's okay. Rejection and breakups are a part of dating life. It's essential to embrace these experiences as opportunities for personal growth and learning. Take them as lessons, and don't be discouraged. The right person may come along when you least expect it.

Dating in college is an exciting journey filled with new experiences, personal growth, and the possibility of lasting love.

It's also a time when you must balance your romantic life with academic responsibilities. By embracing diversity, practicing effective communication, prioritizing academics, and staying true to yourself, you can make the most of your college dating experience. Remember that dating is a learning process, and each connection you make is an opportunity to grow and discover what you truly want in a partner. Enjoy the adventure and make the most of this chapter in your life.

Get Support from A Therapist for College Students in Tampa, FL

We encourage you to embrace diversity, prioritize open communication, and balance academic and social commitments. Resist rushing into commitments, prioritize safety, and stay true to yourself. Understand that rejection and breakups are part of the journey, offering invaluable lessons for personal development. At WellMinded Counseling in Tampa, Florida, we're here to support you in navigating the highs and lows of college dating, ensuring this chapter in your life becomes a transformative and enriching experience. Take the plunge, savor the adventure, and let our therapist who works with college students guide you toward fulfilling and lasting connections. Your well-being is our priority.

  1. Reach out and schedule a complementary 15-minute consultation

  2. Schedule your first appointment for counseling for college students

  3. Thrive in school and in your dating journey with support

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

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

Contact our Tampa, Florida office today!

Managing and Identifying Bullying in the Workplace

By: Dayna Sammartino

What do you think of when you hear the word, “bully?”

For some of us, we think of an individual being loud and perhaps physically aggressive towards someone more passive or one deemed as “weak.” However, bullies can exist in all forms and may not be what we expect, especially in the workplace. Even though we are no longer in the sandbox or on the playground, these situations can still exist and unfortunately, may even go undetected.

Emotional abuse is more common in the workplace than overt forms of bullying, and this can range anywhere from gaslighting to exclusion. Other forms of bullying can include physical types (inappropriate gestures or physical harm), verbal (name-calling or belittling language), or even damage to property. Bullying essentially involves any form of harassment as a result of an employee’s background including race, religious beliefs, sexual orientation, disability, age, or other identifying factors. Not only can bullying create a toxic work environment, but the individual receiving the harsh treatment can experience anxiety, issues concentrating, depression, sleep problems, decreased self-confidence, feelings of guilt, post-traumatic stress disorder (PTSD), and can even lead to cardiovascular problems. 

According to Psychology Today, 30% of Americans have reported being bullied at work.

To help address this unfortunate reality, more preventative measures have been taken to reduce harm including providing education, compassion, and inclusive exercises. More specific steps to take if this happens are first to address physical safety; this can include creating physical distance from the aggressor, controlling breathing patterns, doing your best to practice empathy to avoid further provoking the bully and seeking help. Additionally, make sure to vocalize to the bully that the behavior is not acceptable, document what occurred, and tell a trusted source, such as a boss or other coworker. Lastly, practice self-care which can involve talking with a therapist or other professional, utilizing a support system, especially one in the workplace, and any practice to help with stress regulation such as yoga and deep-breathing exercises. 

It is estimated that one-third of an individual’s life is spent at work.

If the environment involves constant sources of stress such as humiliation, unjustified accusations, or other forms of abuse, not only do the employees suffer, but the company will also experience hardship. Bullying can create quite a cost due to decreasing productivity and creating high turnover; although, even a higher price is paid when there is a lack of cohesion and community each day at work. Preventative measures are worth more than reactive responses. 


Source: Psychology Today- The Six Stages of Workplace Bullying, The Rise in Workplace Bullying, How to Stop Workplace Bullying, and Workplace Bullying: Types, Intervention, Prevention (https://www.psychologytoday.com/us)

OTHER COUNSELING SERVICES WE OFFER IN COLORADO & TAMPA, FLORIDA

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

Contact our Denver, Colorado office today!