Holistic Therapy For Anxiety Treatment: Negative Thought Loops + Ruminating Thoughts

Holistic Therapy For Anxiety Treatment: Negative Thought Loops + Ruminating Thoughts

Have you ever felt anxious about something going unexpectedly wrong in your life where you did not feel like the situation was in your control? Did the negative thoughts and emotions keep circling around in your head for hours? Sometimes negative thoughts will loop in our minds because we are interested to naturally problem solve. But sometimes we have an issue that will need time to resolve which means the negative thought loop or ruminating thoughts will potentially do more harm than good.

In the paragraphs below, I would like to share some of my favorite anxiety management treatments for negative thought loops also known clinically as ruminating thoughts.

Meditation Can Help Your Anxiety

It may seem difficult to believe that meditation would even be possible when you experience ruminating thoughts.  The truth is you can practice focusing your mind on your breathing and focusing on bringing your energy into a calmer space by trying and being intentionally single focused. If you struggle with thinking clearly when anxious like most, consider meditations that are meant for body awareness like completing a relaxation body scan or sending peaceful energy throughout your body for increased sensation of relaxing more deeply.

You can also follow a guided meditation to help channel focused thoughts and needed relaxation when you feel overwhelmed by ruminating negative thoughts. I have several guided meditations that are free and available on my YouTube Channel. You can also opt to follow a mantra-based meditation where you will verbally or mentally repeat a healing or calming phrase for the duration of your meditation session. Ideally after even a 5-10 minute meditation session you are likely to feel more relaxed than before making time to focus on energy shifting and reducing stimulus. You may not feel like you won the lotto after a meditation but 99% of people who genuinely practice will feel better.

Use Internal Narration To Stay Present

When your struggling with ruminating anxious thoughts something that may help you focus your thoughts, attention, and memory is to single task where you complete literally just one thing at a time without moving on to do anything else until you complete the task you are working on.

The other part of what makes this tool/ practice so amazing for anxiety is the internal narration component. As you single task your work try to also repeat/ narrate your task in your mind. For example if you are washing the dishes consider narrating the process for washing the dishes in your mind as you wash the dishes. This helps block out ruminating thoughts because you are intentionally using all of your awareness to complete your single task. This practice works! You can also use this practice of narration to be a more present parent or partner; you’ll notice your ability to engage in time together feeling increasingly happier.

Slow Down/ Rest Your Anxious Mind

 When you are feeling anxious it can be hard to think clearly. Something that can help is to intentionally slow down. You may notice your productivity decreases when your anxious anyway so slowing down will likely give your new energy to complete your goals better. Be sure to take a break for rest and relaxation. Sometimes just choosing to sit down and rest for 20 minutes can make all the difference. Usually when you allow yourself some room to sit down you might realize how tired you feel. Rest for a moment, hydrate, and take intentional deep breaths. 

You might find that coloring is a great way to shift your anxious mind when you take a rest break, you can also break out the play dough, or knitting supplies. It’s ideal if you need a break to reach for relaxing thought free activities if you need to buffer rumination or anxious thoughts.

The goal is really to create a space for calm and relaxation and to buffer negative thought loops where you will need time to resolve and problem solve. Try these tips and see how they can work to treat and reduce anxiety and negative thought loops. Remember the more you genuinely practice the better your tools become.  When your tools for mental wellness gain strength so does your ability to feel more in control on your mood management.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tip: How To Reconcile After A Disagreement Or Fight

Holistic Therapy Tip: How To Reconcile After A Disagreement Or Fight

It’s tough always sharing space with others and this can also resonate for your partner or children. Sometimes within sharing a life it can difficult to navigate COVID precautions of being at home and also knowing that a majority of the outdoor and community options are currently closed with no ETA for reopening. You’ve at most got the beach, the park, and the grocery store. Spending so much time together as a result of COVID precautions can definitely have some beautiful quality time silver linings. Spending so much time with loved one’s can also cause frustration or impatience from limited space, lack of time alone, or different personality needs for communication.

In the next paragraphs we’ll look at some Holistic Therapy tools that you can use to reconcile after having a disagreement with any loved ones at home or when you are in close quarters.

Stop The Conversation Respectfully When You Feel it’s Getting Unproductive

The conversation started out normal with no signs of tension and slowly turned into a disagreement with misunderstandings and emotions flying all over the place. When you realize the interaction or conversation is turning into an unproductive disagreement consider that it may be time and best to stop the conversation gracefully and let your partner or loved one know that you would like to stop the conversation for a short break for both you and the other party to be more calm and collaborative in the conversation.

You can offer a timeline on when you will feel ready to revisit the conversation or consider making a timeline with your partner that there will be an established about of time attached with when you or they opt to have communication breaks so there is collaboration even when disagreement occurs. For children it may be best to consider 30 minutes or an hour if your children are older. For adults you can consider 24 hours or a few days depending on the disagreement intensity level.

It’s also important that both you and your partner return with the goal of collaboration after having a communication break so if you or your partner still feels angry, frustrated, or closed for collaboration it’s important that you and your partner check in about that before trying to revisit the disagreement.

Take Space After The Disagreement

After you and your partner or loved one have talked about taking a communication break it’s important that you take space from the disagreement by not communicating with the other party about the disagreement until the communication break closes. This does not mean you need to avoid your partner or loved one, you can still talk with them about other things if you’d like. You can still share meals or join them for activities as well. You ultimately are creating space from the disagreement, nit necessarily the person. You’ll need to determine what you need and what your loved one will need while holding space for a communication break.

Come Together to Have A Collaborative Resolution Conversation With Tangible Actions

Once the communication break closes you ideally now have space and opportunity to work on having a collaborative resolution conversation for the disagreement. This is where you can use the data from your disagreement to create potential solutions to the disagreement. Ideally while your having your communication break, you’ll also consider solutions for the disagreement to be resolved.

It’s important if you and your partner to look into tangible solutions although there’s likely a dual conversation focused on the resulting feelings and impact from the disagreement. Look at opportunities for you or your partner to discuss solutions that can heal the frustrations of the disagreement to increase the likelihood that the disagreement doesn’t resurface over and over again. Sometime this may be therapy, this may be creating a chore list, this may mean revamping a shared schedule, this may mean creating downtime independently or other tangible resolutions may surface as well.

The goal of disagreement is to be clear on your own expectations and to collaborate with loved ones when appropriate to create shared expectations. Sometimes there’s going to be more compromise than you might have imagined and sometimes there will be none, the context will change as the disagreements change too.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tip: How To Make Time For Yourself If You’re A People Pleaser

Holistic Therapy Tip: How To Make Time For Yourself If You’re A People Pleaser

It can be pretty tough trying to carve out time for yourself especially when you have a pretty busy schedule.  Ultimately, I think it’s going to feel even tougher if you are someone who struggles to say no when asked to give your time to the needs of others. If you have a tendency to help other before you help yourself you’ll notice a sensation of exhaustion at some point. Maybe you actively try to work on self care and time to yourself but there often seems to be someone needing your time even when you make the effort to set aside some time. It can feel frustrating and impossible to have any time that feels like it’s there just for your needs.

When you’re in a practice of not having time that is continually reserved just for your own needs, it’s likelier that you may begin to feel disconnection with yourself and who you understand yourself to be as a person.  Making time for you requires commitment to prioritize your needs as equally important as the needs of others.

In the next few paragraphs we’ll look at different holistic tools that will support your journey to feel more comfortable and confident in your practice of making time for yourself.

Make Your Time A Consistent Day Every Week

It will be easier to make time for yourself by choosing a consistent plan of weekly self-care and down time at least one day per week to start. You may find you benefit from having time set aside mid week where you intentionally carve out time just to attend your need for down time and relaxation alone. If your at work consider if you can make time before the work day or after. Also consider weaving downtime directly into your workday as well. You may find it simple to weave downtime into your workday by planning to take all of your scheduled breaks, drinking water, going for a wellness walk, only taking afternoon meetings or making your work space more relaxing by closing your office door (if you have one), or wearing aromatherapy jewelry, listening to calming music, watering your plants, or eating a special healthy lunch on your self care day at home or at work.

The idea is to make your time feel like a mini holiday that’s just for you to recover and feel increased relaxation.

 

Don’t Put Others First When You’re Spending Time On Yourself

Great, so now you have a specific day or specific time set-aside for yourself one day a week to start your practice of making time for yourself. The next step is to create a practice of honoring your time. To honor your time means to use your time. A best way to ensure you can honor your time is to be clear on what barriers may come with your plan to step away from being as available to others. If you can remember that you have chosen to honor time for self and that everyone else can manage to be okay until you return you will feel better. Even children understand that downtime is needed and important if you teach them.

Communicate In Advance, Remind, And Reiterate

In order to remove interruptions, distractions and cancellations for your time alone, be prepared to communicate, remind, and reiterate your time away plan with anyone who will need to know that you will not be readily available.

It’s important to communicate in advance so your peeps will understand and anticipate in advance that they will need to reach out to you before or after your self care time alone window.

You’ll also need to remind your need to know peeps ideally prior to your self care break that you’ll be stepping away and unavailable. You can also let them know when they can expect you back if it feels helpful and important.

Reiterating your availability will be ideal after your self-care time alone break. You may notice your need to know peeps will forget that you are taking time alone and they may ask you for attention, information, or “need you”. Realize that unless there is an emergency that feels life and death (work deadlines don’t count unless they’re yours) you can trust everyone can wait until you finish your time alone break. You can also reiterate when your need to know peeps can expect you to be available.

I hope that you enjoyed the initial tips for self-care and creating time alone. If you feel motivated to create time alone for self care, please know that you can feel greater self connection and learning who you are with time and practice.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

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5 Ways To Know If You’re Really Ready For Holistic Therapy

5 Ways To Know If You’re Really Ready For Holistic Therapy

In 2020 everyone is talking about going to therapy. Therapy is definitely becoming more normalized socially now than before in Communities Of Color. I’m sure you know people like your friends or family who have “a Therapist” at this point. Maybe your friend so and so has a Therapist and she’s doing better than before. Maybe this friend has been raving about how therapy helps and has been encouraging that you should go and see a Therapist as well.  But how do you know if you’re emotionally ready?

Sure, maybe you could use some life improvement or emotional progress but is therapy what you want or need to achieve success to change your life? To be frank not everyone who goes to therapy is ready for therapy. It’s easy to be seduced by the idea of working with a therapist in order to heal current or past pain and trauma but ultimately there’s a lot more happening in a Client-Therapist relationship beyond just having a simple conversation about your current feelings. Consider the 5 signs of readiness below as a self-assessment that can help you know if you’re ready for Holistic Therapy.

Commitment to Be Open And Explore

A part of being ready for therapy is to feel comfortable to be open and explore your emotions. This means that you can actively talk about how you feel. This means you are able to talk about what’s bothering you. This means you are open to self reflect what would help you feel better. This mean you are open to explore behavioral patterns and determine with support if alternative coping methods could be more supportive of your needs.

This means you will attempt to answer questions from your therapy sessions without saying, “I don’t know” as a final answer. It’s important that you move beyond the feeling of not knowing an answer to find an answer in session. It’s important also that if you don’t feel comfortable talking with a Therapist about everything that comes up in session that you be able to share this with your therapist by pinpointing your own comfort level and readiness. 

Being open and explorative is a big part of how talk therapy will help you to know where you have opportunities to heal and improve. If you are closed and not feeling comfortable exploring there’s likelihood that you aren’t ready for therapy just yet.

Your Willing to Commit Your Time Consistently and To Commit Financially

Therapy is often deemed as affordable, moderate, or expensive depending on the different methods of payment and reimbursement that are available. Some individuals who receive therapy will use their insurance and pay a co-payment. Some people will use their employment benefits for reimbursement and receive Super Bills for their therapy sessions to gain reimbursement. Some people pay out of pocket for their therapy sessions. 

Therapy isn’t just a financial commitment. Therapy also requires a time commitment. You will benefit from therapy by going to your initial session and follow up sessions. If you don’t attend sessions consistently or play any part of investing financially in your sessions you may feel less connected to the therapy work that is being provided to you. The relationship, connection, and rapport with your therapist are also established with consistency in attendance for your sessions. Going to therapy 1x per month or every other month is ideal as the most distance to keep between sessions with some consistency. If you wish to work a therapist less than every other month, consider that you probably don’t require therapy support.

Commitment to Share How You Feel

In therapy it’s important for you to have space to share how you feel. You may find that you have not shared enough about your feelings overall in life and this may be a key goal you’d like to work on in therapy.  I encourage you to bring your feelings to your therapy sessions. Be prepared and comfortable sharing when you don’t feel comfortable or upset. It’s also a great opportunity while working with a therapist to verbalize (not text, thank you) when or if you ever feel frustrated, unheard, disrespected, disregarded or misunderstood in session by your therapist. Your feelings are always valid and it’s best to make sure you and the therapist your working with stay on the same page about your emotions and feelings for best therapy outcomes. Therapy is a key space to talk about emotions including difficult emotions.

You Aren’t Sure What Makes You Feel Stuck

You are ready to move forward in your life but you’re not sure what to do to get some progress going. You might want to feel better emotionally but your not sure what could help you feel differently. If your experiencing discomfort or symptoms for your mental health you may not be clear on what behaviors or coping tools to try. If you already know what makes you feel stuck, then you can work with your therapist to look at different ways to get progress where you would like to experience change. 

When you work with a therapist, you can work jointly to look at which coping tools will possibly be most impactful for resolving and reducing your symptoms or emotional discomfort.

You Are Willing to Work On Your Coping Practice With Some Consistency

In therapy a term that is often used for symptom management and behavioral change is the term coping tools.  In your therapy session you will be able to jointly work with the therapist to create a coping plan for improving and reducing symptoms. It’s important that you practice your coping outside of the session. It’s completely okay and expected that you may not be perfect but if you are not practicing any coping from session or designing healthy alternative coping practices independently you will not feel the change you want is likely happening. Emotional change is most connected to change in behavior and changing your thinking process to help you feel healthier and comfortable.

When considering therapy, please consider the 5 signs of readiness first. I hope this holistic therapy post feels informative. I’m encouraging you to reach out for therapy if you feel ready and if you find that you aren’t ready, consider the alternatives that you feel more comfortable with.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness support. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

JOIN THE FIT LIFE NEWSLETTER AND GET CONSISTENT HOLISTIC INSPO, TIPS, TOOLS, RESOURCES, AND INFORMATION TO HELP YOU INCREASE ENERGY AND REDUCE STRESS FOR BOTH AT-WORK AT HOME!

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See Our Online Holistic Therapy Service Information

Sign up for your free 30-minute wellness consultation session to help you glow and live a happier lifestyle. Together, let’s use our Online Therapy and Wellness Coaching sessions to help you overcome your seasonal depression so that you may live your best life during this holiday season and to help you start fresh during the start of the new year.

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Holistic Therapy Tips: How to Feel Less Emotionally Sensitive Or Reactive

Holistic Therapy Tips: How to Feel Less Emotionally Sensitive Or Reactive

Feeling emotionally sensitive or reactive is not much fun. One minute your mood is good and then the smallest of unexpected events can change the rest of your entire day. For example you go to Starbucks and the Barista doesn’t greet you or get your name spelled right. You may feel slighted and “in your head” for hours thinking of different reasons why the interaction went the way it did. You might even decide to not go back to Starbucks for a while because the anxiety of having to deal with the Barista makes you feel like you’ll have to bat away potentially more negative energy. Maybe this example reminds you of an interaction with a co-worker, or a partner, or maybe this example reminds you of a friend.

The feeling however is the same. The feeling is one where you feel your emotional resilience being swept from under your feet by an unexpected interaction, conversation, or behavior. The person on the other end could be someone you care about or love, or it could also be an interaction with a complete stranger and it still feels just as painful. When you feel emotionally sensitive or reactive consider the tips I will be sharing below in order to feel more grounded and steady.

Connect More With Your Needs

Did you know you are more likely to have emotional reactivity if you are not taking time and space for your own personal needs consistently? One of the superpowers of self-care and feeling grounded is that when we spend time and attention connected to our own needs we feel emotionally nurtured and cared for. If we aren’t spending time connecting with our personal needs you may begin to feel emotional overwhelm more quickly as your needs begin to pile up and compete which makes it easier to become emotionally reactive and focused on external experiences, behaviors, and conversations.

It’s important that we carve of space and time daily to take care of our personal needs to do basic acts of self-care consistently. Some basic self care practices that help you include eating meals regularly, hydrating, showering daily, getting dressed daily, seeking out daily inspiration, laughing, and practicing affirmation daily all matters in how you will feel emotionally and how you will react to others.

Think About Why You Feel Emotionally Sensitive Or Reactive

What is it about the interaction that causes you to feel reactive? What makes you feel triggered emotionally? In repeat interactions or experiences where you find yourself feeling more and more triggered consider what it is about the interaction that makes you feel upset. Consider using a curious and neutral process where you can look at the interaction that happened without blame or reaction to look deeper at what about the interaction makes you feel your personal expectations were not considered or respected. In the case of the Starbucks Barista, maybe your expectation is that they would be kind and say good morning as a standard pattern. When store clerks don’t greet you it triggers old feelings of being ignored or mistreated from other areas of your personal past.

Once you can pinpoint your link to the emotional reactivity, you can also dismantle the impact by asking yourself an alternative question of:

•  “What if this has nothing to do with any of those experiences”

• “What if I isolate this experience from my past or similar experiences”

These questions are meant to help our logical brain connect with the present and to separate our emotional reactivity into one experience rather than grouping our experience with all of our similar past emotional experiences that causes the emotional overload aka emotional pile up. Ideally separating and isolating your interactions to make them singular vs. collective also helps your emotional mind rest and you step away from being “in your head” for hours and days at a time.

Recover With Independent Creative Learning And Expression

Your emotional recovery can speed up when you make time to recover by taking time where you focus on doing actions that make you feel happy and recharged. Consider your favorite past times or hobbies. Consider learning a new hobby as well. Spending your time learning a new skill takes time and attention where your brain actively engages in the process, which makes it easier to stop thinking about your emotions, interactions, and relationships. Consider activities like painting, coloring, doodling, reading, Listening to upbeat positive music and cleaning, cooking, organizing your home or office, or going for a long walk to change your environment.

Applying the practice of increased self-care daily and doing personal reflection of why you feel emotionally reactive can help you feel more grounded and emotionally strong. Also consider writing down the 2 emotional organization questions listed above and seeking space for independent creative learning or expression. You’ll notice your reactivity decreasing and a feeling of being more in control of your emotions.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness support. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

JOIN THE FIT LIFE NEWSLETTER AND GET CONSISTENT HOLISTIC INSPO, TIPS, TOOLS, RESOURCES, AND INFORMATION TO HELP YOU INCREASE ENERGY AND REDUCE STRESS FOR BOTH AT-WORK AT HOME!

SCHEDULE YOUR FREE 10-30 MINUTE WELLNESS CONSULTATION FOR ONLINE HOLISTIC MENTAL HEALTH THERAPY OR WELLNESS COACHING SERVICES

Are You Interested to Work Together:?

See Our Online Holistic Therapy Service Information

Sign up for your free 30-minute wellness consultation session to help you glow and live a happier lifestyle. Together, let’s use our Online Therapy and Wellness Coaching sessions to help you overcome your seasonal depression so that you may live your best life during this holiday season and to help you start fresh during the start of the new year.



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Holistic Therapy Tools For Stressful AF Days At Work

Holistic Therapy Tools For Stressful AF Days At Work

Work can be a busy place. Even now while most people report working from home, there’s still other responsibilities that need to get done. While you work you may also be considering the housework, laundry, and home school. You are home after all and that means that you may find distractions and stress surfacing more easily at the home office than the work office. What about your partner, children, or roommates if you have them? What about your parents if you’ve returned home? What about your pets?

Then, you have the zoom meetings that you need to attend and then the other parts of your work commitments that are important as well. Stress at work could also primarily be coming from the pace of your work and the type of work you do. It varies person to person. The first and best thing you can do when your feeling stressed at work is to stop and acknowledge that you are feeling stressed in that moment. I have some tips to help you deescalate your stress while at work.

Holistic Mindful Breathing 

Let remember the power of your breath. You can take a simple and intentional inhale, pause briefly and then exhale slowly to allow you body and mind to reduce stress symptoms like racing mind, speeding heart rate, high blood pressure, tight muscles, and feelings of emotional overwhelm.  When you practice mindful deep breathing you want to aim for breathing in through your nose, down through your chest and allowing your inhales and exhales to reach the base of your stomach. Deep breathing in this way is also known as belly breathing. When your breathing is deep and able to access the base of your stomach you can trigger the full oxygen exchange in your body. When you practice diaphragmatic breathing you can also reduce symptoms for depression, anxiety, PTSD symptoms, and Irritable Bowel Syndrome.

Change Your Environment: Go Outside

 When you are feeling stress during the workday it’s important to consider your environment and how long you have been working. Have you had your break today? It’s a great practice to spend time away from your desk when you take breaks instead of surfing the net and staying in your seat. Your mind and body recognize the benefits of change of environment and this creates recovery and increased productivity for the workday. Think of it as going on a small vacation daily when you step away from your desk. When you return to your work after stepping away you will likely notice a feeling of improved energy and stronger concentration.

Meditate For Re-Centering

Meditation is a great tool when your feeling stressed, even when you’re at work. You can take a moment while seated at your desk, dim your screen, and complete a brief meditation when you feel stress coming in. You can put on ear buds if you’d like and if you share a work space just put up your “do not disturb -available in 5 minutes” sign so people can see it and take some time to just close your eyes, breathe deeply and think of relaxing the muscles throughout your body starting with your scalp and going all the way down to the tips of your toes. When you return from your meditation break you will likely feel much calmer and have improved clarity in your efforts.

Listen to Positive Uplifting Music While You Work

Something that always seems to work and work quickly no less is to listen to upbeat and encouraging music while you are working. There are many great productivity music stations that you can listen to on YouTube while you work which help you to keep a productive pace while you work. You can also consider listening to productive binaural beats, Lo-fi Chill Hop or Gospel music to keep your mind and actions feeling upbeat and relaxing at the same time.

Take Water And Walk Breaks

 It’s important to stay hydrated and get a little walking done during the workday. You may even enjoy going for 1-3 walks throughout your workday. Consider going for a walk and water break before you begin your work shift, even if it’s just around the home office or your work office. Next, try to complete a midday walk and water break as well. Your midday walk and water break is the most important chance you’ll have to rest your energy for the second half of the workday. Also if possible, try to conclude the workday with a brief walk and water break to transition from work mindset to home and relaxation mindset. The walks can be as little as a couple minutes. Every little bit of stress management practice counts for your stress reduction process and over time you may notice your tools become more efficient because your mind and body is more accustomed to the tools you’re using. It’s a win-win for healthy stress management recovery.

 MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

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Holistic Therapy For Seasonal Affective Disorder: How To Stay Emotionally Resilient

Welcome to the most wonderful time of the year. In many places the weather is becoming cooler, the holidays are coming, the time of daylight hours will be shifting, the foods we eat are even within a transition. There’s a lot changes that come into play for most during the fall and winter months.

What About Your Mood?

Your mood is often more vulnerable during the fall and winter as the transition of time, season, daylight, sleep, holidays, and interpersonal relationship is all called into transition for most people. Your mood is likely to have more highs and lows with a great season of transition. We also must consider the current and real experience of COVID 19, Quarantine, Home Schooling, Election Season, and how that also impacts this fall and winter.

This is a big thought and question to ponder? How can you best stay healthy and safe? How can you thrive through this winter and minimize/ prevent your risk of Seasonal Affective Disorder?

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a form of Depression that is related to change of season and daylight, which effects mood and energy. You may find that you generally feel higher levels of depression and sadness during the window of SAD. The window where seasonal Affective Disorder is most prominent is during the months of November and ongoing through February depending on the person, stressors sleep patterns, nutrition patterns, and available support network.

Seasonal Affective Disorder Symptoms

Seasonal Affective Disorder has a distinct set of symptoms that usually overlap with Depression symptoms as well. Some of the symptoms that may be easier to self-monitor are listed below.

• Increased experience of low energy and feeling tired often

• Low interest to do the activities you previously enjoyed

• Social Isolation and avoidance

• Irritable mood and emotional sensitivity

• Feeling hopeless or guilty

• Difficulty concentrating

• Low sex drive

• Brain fog

Holistic Therapies For Seasonal Affective Disorder

Light Therapy: Seasonal Affective Disorder has been treated with light therapy in 2 primary ways, the first way is to open the blinds to allow natural light exposure to occur daily for natural vitamin D support which correlates back to mood management. You can also find light therapy lamps for daily light therapy practice indoors while at home or at your workspace.

Vitamin D Supplementation: Also taking Vitamin D in supplement form can be very helpful for maintaining a certain amount of vitamin D in your blood system as a baseline through the winter months. This helps maintain a preventative approach to keeping your vitamin D established at a certain level during the fall and winter season.

Exercise: Try to keep your fitness practice in good shape. Consider going for daily wellness walks, doing daily yoga or indoor cardio. Your body will naturally produce cortisol, serotonin, and additional endorphins that will naturally support your mood management and potentially prevent SAD or reduce impact of Seasonal Affective Disorder.

Support Circle: Reach out to friends, family during, and your natural supports during the SAD Season as much as feels appropriate for you to feel that your practicing healthy and supportive social interactions. Isolation is vulnerability when it comes to likely increase of depression symptoms. Humans are social creatures and without enough social interactions there is a posed risk for your sense of wellness.

Self Care: Having a winter self care practice is priceless! Be sure to look forward to updating your self-care routine as the seasons change and your routine is likely to change. You want to keep your self care practice as relevant to your present needs versus doing what may have been practical for the previous season.

MY #1 HOPE:

I hope you enjoyed learning about my favorite post-party detox strategies. Be sure to share your real life wellness issues below! I will try to share more posts for you to help you keep up a healthy self care practice for the winter season.

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Sleep Hygiene: How to Stop Stress and Anxiety Insomnia

Your sleep affects so many aspects of your life so it’s essential to ensure you’re always getting the best sleep possible. If you aren’t getting good sleep you may be experiencing low moods, your stress levels may increase and you may be eating more for comfort than substance. Lack of sleep can also increase your risk of health concerns like diabetes, stroke and heart disease. Stress and anxiety can cause insomnia. This type of insomnia can usually be helped without the need for medication by focusing on proper sleep hygiene. 

Holistic Bedtime Routine

A great place to start is to assess what you are doing before bed that could be causing anxiety and stress and preventing you from getting good sleep. You’ll want to take a look at the four hours before you get into bed and determine if those activities are activating or deactivating you. You may want to implement a decompression plan that you can do everyday before going to sleep. Some of the things that will help you decompress would be no screen time, light eating, maybe making a tea, listening to something calming or reading.

Holistic + Mindful Insomnia Hygiene

If you are someone who wakes up and has trouble falling asleep you will want to have a before bed routine and an insomnia hygiene routine. The first thing you will want to check in your insomnia routine is if you have any stimulating things like a tv on, the lights on, your phone next to you, etc. If you don’t think you will be able to go back to sleep quickly I encourage you to get up, go to a quiet place in your home, keep the lights dim and stay away from any screen time. A great practice at this time would be to get out your journal and jot down anything that’s on your mind. Sometimes when you have had an emotionally draining day or you are working through a challenging time, getting these thoughts and emotions out on paper can be a great release and it allows our minds to relax. Once you’ve gotten your thoughts out it's a great time to relax by meditating. One of my personal tried and true favorites is using an acupressure pillow. On nights that I have too much on my mind and wake up I use my pillow for about ten to twenty minutes and I’m good after that. 

Supporting Holistic Supplements

You may want to consider supplements at bedtime as well. Melatonin is a great option for sleep. It’s an all natural product that helps the body produce sleep inducing hormones. Tryptophan is another supplement that you could try. It’s a naturally occurring chemical that makes our body chemistry tired. 

The Consistency Factor: Stick With It

It typically takes two to four weeks for your sleep cycle to shift but you need to determine if you want to be consistent with your sleep routine and what is going to work best for your lifestyle. For those hot summer months when you’re having trouble falling asleep try my summer sleep tips and tricks. This article was a brief introduction on what I cover in my Fit Mind & Body Program. If you want to dive deeper into your health and wellness then click the link below and let's get started!

Watch This Video to Learn More:

MY #1 HOPE:

I hope you enjoyed learning about my favorite post-party detox strategies. Be sure to share your real life wellness issues below! I will try to share more posts for you to help you keep up a healthy self care practice for the winter season.

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

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If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

SCHEDULE YOUR FREE 10-30 MINUTE WELLNESS CONSULTATION FOR ONLINE HOLISTIC MENTAL HEALTH THERAPY OR WELLNESS COACHING SERVICES

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Sign up for your free 30-minute wellness consultation session to help you glow and live a happier lifestyle. Together, let’s use our Online Therapy and Wellness Coaching sessions to help you overcome your seasonal depression so that you may live your best life during this holiday season and to help you start fresh during the start of the new year.

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Natural Methods To Consider Before Seeing A Psychiatrist: Holistic Mental Health

Why should you consider natural methods before medication? There are many factors that can affect our bodies and moods and they should be evaluated before you seek out medication to manage symptoms. Prescribed medication certainly has its place however it may not be helpful for every diagnosis. There can be side effects from medication as well as issues with not being able to access your full range of emotion. In my experience a lot of my clients have stated that they would prefer not to use medication and explore natural methods. Read on to find out what things to rule out when establishing if you have a mental health diagnosis that requires medication management. 

Visit your primary care provider

This should be your first step to ensure that there are no physical health issues that could be affecting your mental health. When you visit your health care provider you can state that you would like to test numerous things in order to rule out any potential health problems. The first test that you can request would be a thyroid function test. An improper functioning thyroid is likely to produce symptoms of depression and/or anxiety. Another area of testing that should be considered is your vitamin and protein deficiency. If your body is not able to properly absorb necessary nutrients then you will display symptoms like fatigue, brain fog, moodiness etc. You should explore what foods you are consuming as well and make sure you are eating a healthy and balanced diet. The final area of testing that you should inquire about is adrenal fatigue. There is a specific blood test that enables doctors to test your adrenal fatigue levels which would help narrow down a treatment plan.

Sleep

If you aren’t getting enough sleep your brain is not able to recover or respond well to day to day activities. Pay attention to your body and honor your unique sleeping patterns. Lack of sleep can cause the body to mimic symptoms of a mental health diagnosis. Explore sleep hygiene options that work best with your schedule and body type. Strive to be consistent with your sleep schedule as this will help you better determine if you have health concerns or if you just need to prioritize your sleep more.

Situational Anxiety/Depression

Before establishing if you have a mental health diagnosis you should first take a look at your current life situation and see if there is anything that could be provoking symptoms. Are you currently stressed out because you’re moving, changing jobs, homeschooling your kids, adjusting to quarantine etc? Then you can decide to bring in support either from family and friends or an outside source to help you manage your current situation. That may look like delegating tasks to them to relieve some pressure off of yourself or asking for help in a way that would be beneficial to you.

Active Coping

In my experience when my clients practice routine coping they are better able to manage their symptoms. My recommendation would be to use a three a day approach. Choose whatever coping mechanism works best for you that may be walking, doing yoga, meditating or another tool and do that three times per day for at least ten minutes each.

To wrap this up, you shouldn’t feel a stigma around taking medications to manage your mental health there are times where medications are needed and necessary however going through everything I have outlined above will allow you to determine if medications are something you need in your current state. 

Watch This Video to Learn More:

MY #1 HOPE:

I hope you enjoyed learning about my favorite post-party detox strategies. Be sure to share your real life wellness issues below! I will try to share more posts for you to help you keep up a healthy self care practice for the winter season.

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

GET INSTANT JOY, PEACE, FITNESS, AND NUTRITION MAGIC DELIVERED TO YOUR INBOX!



If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

SCHEDULE YOUR FREE 10-30 MINUTE WELLNESS CONSULTATION FOR ONLINE HOLISTIC MENTAL HEALTH THERAPY OR WELLNESS COACHING SERVICES

Are You Interested to Work Together:?

See Our Online Holistic Therapy Service Information

Sign up for your free 30-minute wellness consultation session to help you glow and live a happier lifestyle. Together, let’s use our Online Therapy and Wellness Coaching sessions to help you overcome your seasonal depression so that you may live your best life during this holiday season and to help you start fresh during the start of the new year.

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5 Unconventional Tips to Improve Your Depression & Energy Right Now!

Ever wake up and feel like your energy is already spent for the day and that getting out of bed is going to require major effort? Maybe you’re feeling sluggish and with cloudy thinking or have low patience to be with others because you know they’ll ask for more than you feel you can energetically offer. Maybe you find yourself coping with comfort foods or binge watching Netflix more often. This may be how depression looks for you and as a Licensed Therapist who has treated many clients who experience Depression; I know that being depressed can feel isolating, exhausting, and inevitable. In support, I’m sharing 5 unconventional tips to help you improve your depression and energy right now. Wouldn’t it be great if you didn’t have feel stuck any longer?

Make Up Your Mind

Did you know your mind has the power to produce thoughts that aren’t always true? When depression symptoms increase you may notice that your thoughts include a higher rate of negative thought cycles including anger, isolation, hopelessness, or worthlessness. When your mind increases negative thought patterns, it’s a best time to identify that you’re on the verge or in an active episode of depression.

Once you identify your experience of having depressed negative thoughts you have an opportunity to take action to shift those negative thought cycles to positive thought cycles. You can shift your negative thought cycles to positive thoughts by challenging the negative thoughts you experience with an intentional positive thought. For example if you ever think, “my family doesn’t care about me, what’s the use”, the alternative thought may be “I know my family loves me even though they show me differently than I would like”. Challenge your negative thoughts often in order to improve your depression experience. I know it may not be easy to believe your intentional positive thoughts at first but over time and with practice; thinking intentional and positive is a helpful tool to change how depression feels.

Schedule Your Phone Time

Yes, I know we all love our cell phones, laptops, Internet, and social media. And, what if being continually exposed to electronic devices throughout the day is making you more depressed? The more time you spend consuming media without having a structured schedule increases the probability of developing unhealthy coping behaviors for depression. Giving our screens too much attention can cost us the ability to concentrate, to maintain focus, to remember things clearly, to feel connected to ourselves, or to feel a sense of adequacy.

Scheduling your phone use not only helps you to avoid "ongoing phone in hand syndrome", but gives your mind a sense of order to know when and how long you will be using your devices or using social media. Scheduling time for using your phone can increase productivity. Scheduling phone time also will help improve your symptoms of depression, and boost your energy.

Set Your Home & Work Intentions

Before you’re actively in the midst of your day at home or at work, a great tool to organize your mind and reduce depression and low energy is to set your intentions. If you’re at home or work consider setting your intention for the day to help being home or at work and interacting with others feel mindful. Before opening emails or jumping into work projects think about how you want to experience the day. Setting intentions can be as simple as stating or writing “today will be a day with positive interactions, more laughter, and productivity”. When we practice setting intentions our mindset has the support in place to become collaborative and flexible to experience energetic and emotional success.

Change Your Focus in Nature

It may not always be a sunny day outside but being outdoors is an amazing way to reset your depression or experience of low energy. Many great things happen when you make a habit of going outside routinely. You get access to open space, which allows you to practice mindful observation. Mindful observation is a tool to explore your environment using your 5 senses of hearing, touching, seeing, smelling, and tasting. To make this tip work for depression choose to focus your attention on observing the objects or interactions that you can appreciate, help you feel joy, or that you find interesting.

Going outdoors also has a great benefit of increasing access to sunlight and Vitamin D, which is known to ward off depression and balance mood. Additionally, being outside and away from your primary environment can help your mind to rest from negative thoughts and reset your energy.

Scale Your Mood Daily

Depression is something that occurs on a spectrum of stability to acute intensity. Therapists often ask their client’s to select a number between 1 and 10 in order to better understand the stability or intensity of client symptoms. You can do this practice for yourself as well. Consider locating your depression on a scale of 1 to 10 when you start your day or as needed. Assessing and seeing where your depression is scaled numerically daily helps for you to assign the right coping practice to match your needs intentionally. If you find that your symptoms are low, you have feedback that what your doing is working. If your depression is increasing continually, it’s also helpful feedback to retrace your steps to determine the root issue and to create a plan to reduce your symptoms.

Practicing any one of these tips may be helpful for depression and low energy relief, but practicing more than 1 will definitely give you a greater advantage. As hard as it may feel to tell yourself that you can do much to change how you feel, please know that you can. Depression management means proactive daily attendance. Taking action is the first step. Count reading this article as a good sign you’re already working on feeling better and still have some hope left. Improving your depression may take effort at first and with continued practice and using my 5 unconventional tips you can feel empowered may find eventually your depression management is easy and simple. Don’t give up.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your depression and increase energy. Be sure to share your real life wellness issues below! I will try to share more posts for you to help you keep up a healthy self care practice.

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

SCHEDULE YOUR FREE 10-MINUTE WELLNESS CONSULTATION FOR ONLINE HOLISTIC MENTAL HEALTH THERAPY OR WELLNESS COACHING SERVICES

Join my Online Glow Fit Life Group Wellness Program! Each month, we discuss ways for you to eat healthier, exercise better, decrease your stress more effectively, increase your energy daily, and we track progress along your journey towards a healthier and happier you.

Sign up for your free ten-minute wellness consultation session if you want dialed in 1:1 online holistic therapy support to help you increase your energy and reduce your stress to have a glowing healthy and happy lifestyle.

SCHEDULE YOUR FREE 10-30 MINUTE WELLNESS CONSULTATION FOR ONLINE HOLISTIC MENTAL HEALTH THERAPY OR WELLNESS COACHING SERVICES

Are You Interested to Work Together:?

See Our Online Holistic Therapy Service Information

Sign up for your free 30-minute wellness consultation session to help you glow and live a happier lifestyle. Together, let’s use our Online Therapy and Wellness Coaching sessions to help you overcome your seasonal depression so that you may live your best life during this holiday season and to help you start fresh during the start of the new year.

Join The Wellness Community:

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