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Introducing EMDR Intensives

Introducing EMDR Intensives

by | EMDR, PTSD, Trauma, Trauma / PTSD

Are you feeling weighed down by unresolved trauma? Do you wish there was a quicker way to find relief and start healing? We have exciting news! Star Meadow Counseling is now offering EMDR Intensives, a new and powerful way to process trauma. These extended therapy sessions can help you achieve deeper healing in less time.

 

What Are EMDR Intensive Services?

So, what exactly are EMDR Intensives? EMDR stands for Eye Movement Desensitization and Reprocessing. In simple terms, it’s a therapy designed to help you process and resolve traumatic memories. Unlike regular therapy sessions that last around 50-60 minutes, our EMDR Intensives run for 2-6 hours. This gives us the time and space to dive deep and tackle those tough memories head-on.

 

Why Choose an EMDR Intensive Approach?

If you’ve been feeling stuck or like traditional therapy isn’t moving fast enough, EMDR Intensives might be just what you need. These sessions provide a concentrated and uninterrupted environment, allowing you to work through trauma more quickly. Imagine being able to address multiple traumatic memories in just one session. It’s like hitting the fast-forward button on your healing process.

 

Affordable Healing

We know that cost is a big concern when it comes to therapy. The good news is, the first hour of your EMDR Intensive is covered by insurance. After that, each additional hour is just $180.

 

Is an EMDR Intensive Right for You?

Wondering if EMDR Intensives are a good fit for you? If you’re dealing with unresolved trauma, complex trauma, or neglect trauma, and you’re looking for a faster path to recovery, this might be the perfect solution. Our EMDR intensive specialist, Heather Merrill, will be with you every step of the way, providing personalized and compassionate care.

 

Take the First Step Today

Ready to find out if EMDR Intensives are right for you? We offer a free 10-15 minute consultation call to discuss your needs and determine the best path forward. It’s a great way to get your questions answered and see if this approach feels right for you.

Don’t let trauma hold you back any longer. Reach out to us today and start your journey to healing with EMDR Intensives. Your path to a better, brighter future is just a call away.

Window of Tolerance 101

Window of Tolerance 101

by | Aug 15, 2024 | , ,

Strengthening Coping Strategies Widening the Window of Tolerance The more adept we become at coping with distress, the more we strengthen our ability to experience the here-and-now sense of safety in therapy as we face our pain. When your therapist helps you ground,...

Managing Depression alongside Chronic Illness

Managing Depression alongside Chronic Illness

by | Chronic Illness, Coping, Depression, Self Acceptance

If you’re reading this, chances are you or someone you care about is dealing with the challenges of chronic illness or disability, which can often trigger feelings of depression. Today, we’re going to dive into some strategies for navigating this journey with resilience.

1. Understanding Ableism

First things first, let’s address the elephant in the room: ableism. Abelism can be a significant barrier to navigating life with chronic illness and can exacerbate feelings of isolation and depression. Here are some examples of ableism faced by individuals with chronic illness:

  • Minimization: Others may downplay the severity or impact of a chronic illness, dismissing it as “not that bad” or “just a phase.” This minimization can invalidate the individual’s experiences and undermine their need for support and understanding.
  • Lack of Empathy: Some people may struggle to empathize with the daily challenges and limitations faced by individuals with chronic illness. They may fail to recognize the physical and emotional toll of living with a chronic condition, leading to a lack of support and understanding.
  • Comments to “Get Over It”: Individuals with chronic illness may encounter comments suggesting that they should simply “get over it” or “try harder” to overcome their symptoms. This attitude fails to acknowledge the complex nature of chronic illness and the impact it can have on a person’s life, perpetuating stigma and misunderstanding.
  • Inaccessibility: Public spaces, workplaces, and social events may lack accommodations for individuals with chronic illness, such as accessible seating, rest areas, or flexible work arrangements. This lack of accessibility can create additional barriers and challenges for individuals already navigating the complexities of their condition.
  • Stigmatizing Language: Negative stereotypes and stigmatizing language surrounding chronic illness can contribute to external ableism. Terms like “lazy,” “weak,” or “attention-seeking” may be used to describe individuals with chronic conditions, further marginalizing and isolating them.

Addressing external ableism involves advocacy and challenging stereotypes. To combat ableism effectively, we must champion inclusivity and understanding, educating others about diverse disabilities, and promoting empathy and accommodation for all individuals. Remember, your strength and resilience define you, not your limitations.

Keep in mind that abelism can become internalized. Internalized abelism occurs when individuals with chronic conditions come to believe the negative stereotypes and societal messages about their own worth and capabilities. Internally, individuals must confront and unlearn negative beliefs about themselves, fostering self-compassion, honoring their limits, and seeking support.

2. Cultivating Self-Compassion

Living with chronic illness or disability can sometimes feel like waging a constant battle against our own bodies, leading to profound feelings of depression. In these moments, practicing self-compassion becomes essential. Instead of berating ourselves for what we can’t do, let’s celebrate our victories, no matter how small they may seem.

One way to cultivate self-compassion is through mindfulness meditation. Take a few minutes each day to sit quietly, focusing on your breath and offering yourself words of kindness and understanding, especially when you’re feeling discouraged. Remember, you are doing the best you can with the cards you’ve been dealt. Self-compassion can also involve setting achievable goals that align with your current abilities and energy levels. Breaking tasks down into smaller, manageable steps and celebrating progress along the way, even if it’s slower than you’d like. Read more about this concept (often called “Spoon Theory”) here.

3. Prioritizing Self-Care

When dealing with chronic illness or disability, self-care isn’t just a luxury; it’s a necessity, especially in managing depression. This means listening to your body and honoring its needs, whether that’s getting enough rest, eating nourishing foods, or engaging in activities that bring you joy.

Here are some practical steps to prioritize self-care:

  1. Create a daily self-care routine: Set aside dedicated time each day for activities that recharge your batteries, whether it’s taking a bubble bath, going for a walk in nature, or curling up with a good book. These activities can provide relief from the symptoms of depression.
  2. Reach out for support: Don’t be afraid to lean on friends, family, or support groups for help when you need it, especially when depression feels overwhelming. You are not alone in this journey, and there are people who care about you and want to see you thrive.
  3. Practice saying no: Learn to set boundaries and say no to things that drain your energy or don’t align with your priorities, especially when depression makes it difficult to muster the energy for extra tasks. Remember, it’s okay to put yourself first sometimes, especially when it comes to managing depression.

4. Embracing Radical Acceptance

Radical acceptance is about fully embracing reality as it is, rather than fighting against it, even in the face of a chrnoic illness that you did not choose. This doesn’t mean resigning ourselves to a life of suffering, but rather acknowledging the truth of our circumstances and choosing to respond with compassion and equanimity.

In the face of chronic illness or disability, radical acceptance can be a powerful tool for finding peace and contentment in the present moment, even amidst depression. Instead of dwelling on what we’ve lost or longing for a different reality, let’s focus on what we still have and cultivate gratitude for the blessings in our lives.

 

Navigating chronic illness and disability is no easy feat. By challenging ableism, practicing self-compassion, prioritizing self-care, and embracing radical acceptance, we can cultivate resilience and thrive in the midst of adversity.

If you find yourself struggling to manage depression or cope with the challenges of chronic illness or disability, remember that help is available. Don’t hesitate to reach out and schedule an appointment with a counselor on our team for professional counseling support tailored to your unique needs.

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Maintaining Sanity in a Work-Obsessed World

Maintaining Sanity in a Work-Obsessed World

by | Anxiety, Burnout

In today’s fast-paced world, the pressure to excel professionally often comes at the cost of our mental and physical well-being. Anxiety, a common companion in this journey, can lead to burnout if left unchecked. Burnout is not merely feeling tired or stressed; it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress or excessive workload. As a mental health counselor, I’ve witnessed firsthand the detrimental effects of burnout on individuals’ lives. In this article, we’ll explore the risk factors for burnout, examine how our work-obsessed culture contributes to it, and discuss five essential strategies for finding balance and preventing burnout.

Understanding Burnout: Recognizing the Signs

Anxiety often serves as a precursor to burnout, signaling that something isn’t right. Persistent feelings of overwhelm, exhaustion, and cynicism towards work are typical signs. Physical symptoms like headaches, sleep disturbances, and digestive issues may also manifest. Ignoring these signs can exacerbate anxiety and lead to burnout.

The Impact of Capitalistic Culture

Our society often glorifies overwork and equates self-worth with productivity. This relentless pursuit of success can foster a toxic work environment, perpetuating anxiety and stress. The pressure to constantly perform and meet unrealistic expectations fuels the cycle of burnout. As a result, individuals may neglect their well-being in favor of career advancement, inadvertently sacrificing their mental health in the process.

Risk Factors for Burnout

Several factors increase the likelihood of experiencing burnout:

  1. High Workload: Excessive demands and tight deadlines can overwhelm individuals, contributing to anxiety and burnout.
  2. Lack of Control: Feeling powerless or micromanaged at work can amplify feelings of anxiety and stress.
  3. Poor Work-Life Balance: Difficulty disconnecting from work and maintaining boundaries between professional and personal life can lead to chronic stress.
  4. Lack of Social Support: Isolation and a lack of supportive relationships can exacerbate feelings of anxiety and burnout.
  5. Perfectionism: Striving for unattainable standards can create undue pressure and contribute to anxiety and burnout.
  6. Compulsive Tech Checking: Compulsively phone or email checking often coincides with work-related anxiety.

Strategies for Finding Balance

  1. Set Boundaries: Establish clear boundaries between work and personal life. Designate specific times for work-related tasks and prioritize self-care activities outside of work hours. Reassess your relationship with technology and take intentional tech breaks.
  2. Practice Self-Care: Prioritize activities that promote relaxation and rejuvenation, such as mindfulness, meditation, hobbies, and spending time with loved ones.
  3. Seek Support: Cultivate a strong support network of friends, family, or colleagues who can offer encouragement and understanding during challenging times.
  4. Manage Time Effectively: Break tasks into manageable chunks, prioritize responsibilities, and delegate when possible. Avoid overcommitting and learn to say no when necessary.
  5. Cultivate Resilience: Develop coping strategies to manage stress and adversity effectively. Build resilience through practices like positive self-talk and reframing challenges as opportunities for growth.

Recognizing the Need for a Leave

Sometimes, despite our best efforts to prevent burnout, it becomes clear that a break from work is necessary for our well-being. Signs that you may need to take a leave include persistent physical symptoms, such as chronic headaches or digestive issues, worsening anxiety or depression, and difficulty concentrating or making decisions. If you find that your work performance is suffering, or if you’re experiencing frequent conflicts with colleagues or clients, it may be time to prioritize your mental health and take a step back from work.

Nurturing Well-Being in a Competitive World

In a society that often prioritizes productivity over well-being, it’s essential to prioritize self-care and establish boundaries to prevent burnout. By recognizing the signs of anxiety and taking proactive steps to address them, individuals can cultivate a healthier relationship with work and find balance in their lives. Remember, your worth is not defined by your productivity, and prioritizing your well-being is not selfish—it’s necessary for sustainable success and fulfillment. So, take a moment to pause, breathe, and nurture your mental health. Your future self will thank you for it.

If you’re looking for a counselor to help you find work/life balance, contact us today to schedule an appointment.

Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

What is your “Why”? Core Values Exercises for Anxiety Resiliency

What is your “Why”? Core Values Exercises for Anxiety Resiliency

by | Anxiety, Motivation, Self Acceptance

Anxiety often prompts us to steer clear of situations that trigger fear, causing many to shrink their lives to avoid such triggers. However, understanding and embracing our core values can provide a light through the darkness of anxiety and help us reconnect with a full, engaged life without avoiding the things that scare us. In this guide, we’ll explore how to recognize and integrate our values using principles from Acceptance and Commitment Therapy (ACT). By anchoring ourselves in our values, we can navigate anxiety with resilience and purpose.

 

Understanding Values:

Values are the guiding principles that define what truly matters to us in life. They represent our deepest desires and aspirations, guiding our decisions and actions. When anxiety strikes, it can be easy to lose sight of these values. However, by connecting with our values, we can find clarity and direction amidst the chaos. Here’s how to identify your values:

 

  • Reflect on Meaningful Experiences: Take a moment to reflect on past experiences when you felt most fulfilled and aligned with your values. These moments often occur during times of challenge or adversity, highlighting the importance of our values in guiding us through difficult times.
  • Clarify Your Priorities: In the face of anxiety, it’s essential to identify your priorities and align them with your values. What aspects of your life do you prioritize when making decisions? What would your monthly budget say about your priorities? What would your calendar show about what is most important to you?
  • Imagine Your Ideal Life: Envision a life where you are living in alignment with your values. What does this life look like? By visualizing your ideal future, you can gain clarity on the values that are most important to you. This pivotal step anchors you in your motivation to persevere through the demanding process of confronting the fear and avoidance that trap so many in anxiety.

 

 

Integrating Values into Daily Life:

Integrating values into your daily life is essential for building resilience. Here’s how you can incorporate your values into your daily routine:

  • Set Goals Aligned with Your Values: Identify goals that are aligned with your core values and take steps to pursue them. By setting goals that are meaningful to you, you can stay focused and motivated, even in the face of anxiety.
  • Take Values-Based Action: Commit to taking action that is consistent with your values, even when it feels challenging. By prioritizing values-based action, you can build resilience and overcome anxiety-triggering situations with confidence.
  • Practice Mindfulness and Acceptance: Cultivate mindfulness and acceptance of your internal experiences, including anxious thoughts and feelings. By practicing mindfulness, you can observe your thoughts without judgment and respond to them in a values-driven manner instead of an anxiety-driven manner.

 

Embracing your values is a powerful tool for building resilience. By connecting with what truly matters to you and aligning your actions with your values, you can navigate life’s challenges with clarity and purpose. If you’re ready to explore your values further and receive support on your journey, consider reaching out to a therapist on our team who can guide you through this process. Your path to resilience starts by embracing your values today.

Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Mindfulness Mastery: Your Ultimate Weapon Against Depression

Mindfulness Mastery: Your Ultimate Weapon Against Depression

by | Coping, Depression

Depression can feel like a heavy cloud hanging over your life, making it difficult to find joy or motivation. While therapy and medication are valuable tools in treating depression, incorporating mindfulness skills into your daily routine can offer additional support and relief. In this guide, we’ll explore how mindfulness can help combat depression and provide practical steps to integrate mindfulness into your life.

The Science Behind Mindfulness

Mindfulness isn’t just a trendy practice; it’s grounded in science. Research shows that mindfulness can reshape the brain, increasing activity in regions tied to emotional regulation while decreasing those linked to stress and anxiety. Moreover, it reduces cortisol levels, the stress hormone, promoting relaxation and improved mood. By understanding this science, you gain confidence in mindfulness as a proven method for managing depression and enhancing well-being.

Practical Mindfulness Tools

  1. Embrace Mindful Meditation: Mindful meditation is a powerful tool for managing depression. Find a quiet space where you can sit comfortably and focus on your breath. Close your eyes and take slow, deep breaths, paying attention to the sensation of each inhale and exhale. When your mind wanders, gently bring your focus back to your breath without judgment. Start with just a few minutes each day and gradually increase the duration as you become more comfortable.
  2. Engaging the Senses: Another practical approach to mindfulness is engaging your senses. Take a moment to notice the sights, sounds, smells, tastes, and sensations around you. Whether you’re taking a walk in nature, enjoying a meal, or simply sitting in your backyard, pay attention to the details of your experience. By fully immersing yourself in the present moment, you can find moments of peace and joy even in the midst of depression.
  3. Cultivating Gratitude: Depression often causes people to focus on the negative aspects of their lives, leading to feelings of despair and hopelessness. Practicing gratitude can help shift your perspective and cultivate a sense of appreciation for the good things in your life. Take time each day to reflect on three things you’re grateful for, no matter how small. This simple practice can help train your brain to notice the positive aspects of your life, boosting your mood and resilience.
  4. Mindful Movement: Engaging in mindful movement, such as yoga or tai chi, can also be beneficial for managing depression. These practices combine physical activity with mindfulness, encouraging you to focus on your body and breath as you move through various poses or sequences. Whether you’re following a guided video online or attending a class in person, mindful movement can help alleviate symptoms of depression by promoting relaxation and grounding you in the present moment.

Guided Mindfulness Meditations:

  • Headspace (www.headspace.com) – Offers guided mindfulness meditations for beginners and experienced practitioners alike, with a variety of topics to address specific needs like stress, sleep, and depression.
  • Insight Timer (www.insighttimer.com) – Provides a vast library of free guided meditations, including mindfulness practices tailored for managing depression and anxiety.
  • UCLA Mindful Awareness Research Center (www.uclahealth.org/marc) – Offers free guided mindfulness meditations led by experienced instructors, backed by research from UCLA’s Mindful Awareness Research Center.
  • Calm (www.calm.com) – Features guided meditations, sleep stories, and relaxation techniques designed to promote mindfulness and alleviate symptoms of depression.

 

Combating depression requires a multi-faceted approach, and mindfulness can be a valuable tool in your toolkit. By practicing mindfulness techniques such as meditation, engaging your senses, and cultivating gratitude, you can develop greater awareness of your thoughts and emotions, breaking free from the grip of depression. Remember, it’s okay to seek professional help if you’re struggling with depression. Our team of counselors is here to support you on your journey toward healing and wellness. Don’t hesitate to reach out and schedule a session today to explore how mindfulness and therapy can work together to help you reclaim your life from depression.

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Grief is Not Pathology

Grief is Not Pathology

by | Feb 29, 2024 |

Grief and loss, whether person or place or part of self, are inevitable. Every one of us will lose someone or something, and every one of us will need to be cared for through it; yet, our culture has no shared language for loss. Grief is a collective experience that...