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Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | Anxiety, Coping, General

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 that allows us immediate, constant access to Internet spaces. This offers us accessibility, economic opportunity, entertainment, cultural exchange, education, and productivity. However, for as many benefits as there are, we’re also presented with challenges – Cognitive overwhelm, social isolation, distraction. Worldwide, we spend an average of six hours and 40 minutes per day on screens, and we average five or fewer hours in nature per week.

 

Research shares with us a wealth of information about how nature is beneficial for our emotional and cognitive health. When we disconnect and get ourselves into nature, we are happier, perform better on tasks, feel more energized, and experience real-time, literal connection to the world around us. The biophilia hypothesis (“biophilia” literally means love of life or love of living systems) suggests that humans have an innate tendency to seek connection with nature and other forms of life. This hypothesis states that spending time in nature triggers a physiological response that lowers stress levels. We have many studies that show humans perform better on cognitive tasks while listening to nature audio, pausing to view nature scenes, and green spaces adjacent to schools boost cognitive development in children. We know that adults perform better on work-related tasks when they, too, have access to green spaces.

 

Nature helps us feel joy, we become more creative, and moving our bodies further supports the metabolization of emotion. Neuroimaging studies have shown that being in nature activates regions of the brain associated with empathy and emotion regulation.

 

Back to social media for a sec – It’s important to acknowledge that we often see posts in the Internet space about folks who mountain climb, backpack across countries, and live on sailboats. It’s easy to engage in comparison and think of ourselves as not doing enough when we aren’t able to participate in viral-video-worthy feats. But, the nervous system doesn’t discriminate between the leaf on the tree at the top of the mountain and the leaf on the tree outside of your home.

 

Nature is everywhere, and can be free or low-cost to access. Some ideas, just to name a few:

  1. Sitting next to an open window
  2. Reading a book outside
  3. Picnicking with a loved one or friend
  4. Water balloon fight!
  5. Birding
  6. Journaling outside
  7. Hopscotch
  8. Disc golfing
  9. Running and/or walking
  10. Stargazing
  11. Laying in the grass and watching the clouds
  12. Gardening
 
Consider setting a goal of increasing your time spent outside by ten minutes per week, and notice what shifts. Do you have more brain space? More space in your body for your breath? Slow down and see what happens.
 
 
7 Photos of Our New Office

7 Photos of Our New Office

by | May 17, 2019 |

We've moved to a new office!Don't worry; we didn't move far. Our new office is in the same building (10000 NE 7th Ave, Suite 403, Vancouver, WA 98685). You'll take the stairs or the elevator up to the 4th floor for your counseling appointment. Our new...

Managing Depression alongside Chronic Illness

Managing Depression alongside Chronic Illness

by | May 8, 2024 | 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.

Negative Thoughts are Like Country Music

Negative Thoughts are Like Country Music

by | Apr 12, 2018 | ,

Imagine for a moment that the negative thoughts running wild in your brain played like a country song on repeat. Would any of the songs have titles like these?   “She Don’t Think My Beard Is Sexy” “All Alone Again (In My Truck)” “My Guitar Only Has Three Strings”...

Mindfulness Mastery: Your Ultimate Weapon Against Depression

Mindfulness Mastery: Your Ultimate Weapon Against Depression

by | Apr 2, 2024 | 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.

Walk to Fight Suicide

Walk to Fight Suicide

by | Sep 27, 2017 | ,

Star Meadow Counseling is proud to help sponsor the 2017 Out of Darkness Community Walk. We have seen the impact that suicide can have on friends and family and are committed to spreading a message of hope to those that are suffering. Every 40 seconds someone in the...

Journaling and Mental Health

Journaling and Mental Health

by | Sep 18, 2023 | Coping, Counseling, General, Mental Health

If you have ever had a conversation with your therapist about coping skill development, you have probably received a recommendation to begin a journaling practice. Understandably, sometimes journaling is met with skepticism – What does writing about my emotions solve, and why is writing so widely recommended?

 

Processing Emotions

  • Putting emotion on paper engages the prefrontal cortex – the part of the brain which puts language to emotion, grounds us in the present moment, and assists in regulating emotion.

Memory Consolidation

  • Put simply, memory consolidation is a process by which information in short-term memory is transferred to long-term memory. Writing about your experiences – positive or negative – strengthens the parts of the brain associated with this consolidation. What this means is that, over time, we become better at accessing various parts of a memory (sound, taste, touch, smell, thought, etc.) and this allows us to better make sense of memories that may be difficult or traumatic in nature.

Stress Reduction

  • Journaling has been found to activate the parasympathetic nervous system (the “rest and digest” response/the antithesis of fight/flight/freeze). Cortisol levels drop, breath deepens, heart rate begins to slow. Suddenly, the writer is able to be more present with themselves as they process.

 

More than what researchers have shared with us about how journaling impacts the brain (as noted above), put simply – writing with and for ourselves fosters an internal relationship. We are in relation with ourselves more often than we are anyone else, yet rarely are we taught what it means to interact with self or how to do so in a compassionate way.

 

If you are interested in exploring journaling but are unsure where to start, here are some prompts to explore:

  1. I feel __________ about journaling because…
  2. My relationship with myself could be described as…
  3. I want my relationship with myself to be more…

 

Remember, journaling is as individual as you are. Let there be spelling mistakes, run-on sentences, scribbles, and even drawings. Humans are gritty and messy; let the way you cope be gritty and messy, too.

6 Ways Counseling Helps You Get Unstuck

6 Ways Counseling Helps You Get Unstuck

by | Sep 13, 2016 |

Do you ever feel like a hamster on a wheel—as if you are going through the motions of life, but not actually moving forward? People often come to counseling when they are in this state of stuck-ness. Here’s how we’ve heard clients describe their personal brand of...

Life Hacks For When Everything Feels Hard

Life Hacks For When Everything Feels Hard

by | Jun 16, 2022 | Coping, Depression, General

Mental health challenges like depression, anxiety, and ADHD can make for difficult days. Ideally, with the right combination of therapy, coping skills, or medication, there won’t be so many hard days. But sometimes we hit a rough patch or experience a stressor or change in our functioning that leaves us feeling like even the smallest of tasks are impossible. If you’ve ever been there, you probably know the compounding effect and how hard it can feel to care for yourself and your space. There are many resources about how to manage these things from a longer-term perspective, but what do we do when we’re in the thick of it? Below you’ll find some specific examples, but the idea here is to tailor this general framework to what feels manageable in the moment. 

 

  • Release the expectation of what you “should” be doing
  • Do something even if you can’t do everything
  • Get creative with how it gets done
  • Ask for help 

 

Hygiene

For a lot of folks, showering can feel like a monumental task, so let’s go through some other options. Some people prefer to take a bath, or just turn on the shower and sit to conserve energy. For some, it’s the idea of getting out of the warm water that feels overwhelming, so picking out comfortable clothes or putting a heating pad on a towel to minimize discomfort does the trick. If all else fails, move to dry shampoo and baby wipes. Is it ideal? No. But you’ll feel better than you did before and that’s an accomplishment. 

 

Nutrition

Mental health challenges often directly impact appetite and nutrition; the type, frequency, and scheduling of eating and drinking can feel like a never-ending task. If this is you, think about foods that combine convenience and nutrition. Stock a bedside cart with non-perishable items that fuel your body so there’s no planning or preparing needed when you’re having a harder time. Throw out the rules of what’s expected if it sounds good to you and will give you energy. Lasagna for breakfast? Sure! Ham, cheese, and bread eaten separately but not put together into a sandwich? Why not! Keep a list of low-effort meal ideas on your fridge so that if seeing too many options feels overwhelming you can remove the burden of decision-making. Getting enough water can also be a challenge, so try adding flavor, sucking on ice cubes, stocking up on hydration aids/drinks, filling up one large water bottle for the day, or even bringing a water dispenser into your space.  If you find yourself struggling with nutrition long-term or feel like it is tied to other factors, please reach out to a therapist and/or dietician for help. 

 

Environment 

Many people find their home environment starts to reflect how they are feeling, and can sometimes begin to exacerbate the original difficulty. Again, we’re throwing out the rules that your space needs to look “perfect”, and instead focusing on the word “functional”. Your definition of functional will be individual, but in general, all it means is that you are physically safe and comfortable and can find the things you need with relative ease. Does it matter if your sheets match? Nope, but having sheets would likely feel better. Does it matter if you fold your clothes? No. But it would probably help to sort them into bins so you can find what you need. Does every surface need to be clutter-free? No. But make sure you can comfortably spend time in your home and have space to do other tasks will help them feel more manageable. 

 

Outsourcing

There is inherent privilege in being able to outsource certain care tasks (laundry, cleaning, meal prep, etc.) If you have the means to be able to do those by hiring someone, now may be the time to consider lowering your burden. That being said, for many people this is where asking for help from your supports must come into play. When you’re struggling, asking for assistance can feel embarrassing and shameful, but most people understand the struggle more than you might think. Ask for help in a way that feels manageable, but that would make an immediate improvement in your functioning. Ask your supports if they can grab a few grocery items on their next trip or run an errand for you, if they can take your dog for a walk or cover school pick-up. Some people find it easier to complete tasks for other people, so see if you and and a friend can swap tasks to benefit you both. 

 

These are small changes, and while it may not seem like much at first, showing up for yourself in these incremental ways helps to both provide the energy your brain and body need to move through, but also to signal to your brain that you’re worthy of care. It doesn’t matter how you show up for yourself, only that you do. 

 

 

 

Walk to Fight Suicide

Walk to Fight Suicide

by | Sep 27, 2017 | ,

Star Meadow Counseling is proud to help sponsor the 2017 Out of Darkness Community Walk. We have seen the impact that suicide can have on friends and family and are committed to spreading a message of hope to those that are suffering. Every 40 seconds someone in the...

7 Skills to Try When You Feel “Overwhelmed”

7 Skills to Try When You Feel “Overwhelmed”

by | Oct 29, 2020 | Anxiety, Coping

Have you ever felt completely overcome by an intense emotions? Have feelings at times felt challenging to manage and overcome? The experience of being “overwhelmed” is uncomfortable and impactful in your life at work, home, or school.

 

Defining “Overwhelm”

Emotional overwhelm entails more than being stressed. You can feel submerged life’s current problems, to the point where you lack efficacy and feel frozen or paralyzed.

Compare the feeling of being overwhelmed to being submerged in a rough wave. It’s a scary experience! You may not know which way is up or what way to swim. You may feel stunned and unable to react. You may be unable to think or act rationally or functionally.

 

Whether brought on by events in the world (ahem, global pandemic) or events in your work or family life, emotional overwhelm can occur for a short burst of time or over a much longer period.

 

Sometimes, like many are experiencing in 2020, a series of hardships and challenges occurring in rapid succession can trigger someone to feel overwhelmed. Common experiences that may have lead to emotional overwhelm this year include:

 

  • Suddenly homeschooling your children
  • Experiences of racism or discrimination
  • Worry about systemic or political matters
  • Quarantining and isolating from friends
  • Cancellation of social hobbies and sports
  • Physical illnessor worry about COVID-19
  • Traumatic events
  • Relationship crises
  • Increased workload
  • Serving as a front-line worker
  • Newly working from home
  • Getting laid off or furloughed
  • Financial distress and insecurity
  • Deadlines and time constraints
  • Death of a loved one
  • Wildfires or other natural disaster
  • (And can we also add Murder Hornets?)

 

Managing Emotional Overwhelm

Here are some strategies that can help mitigate feelings of overwhelm:

 


  1. Embrace Anxiety

Fighting against high anxiety doesn’t help. In fact, it can add on a “secondary anxiety” that makes you feel anxious about your anxiety. Instead, try to remember that anxiety is an expected response to being out of your comfort zone. It is a “normal” human emotion.  The feeling is uncomfortable but not dangerous.

Acceptance means allowing for uncertainty and discomfort, mindfully acknowledging it, and keeping on with what you can do instead of dwelling on what you can’t. Sometimes “acceptance” means non-judgmentally sitting with the feeling in your body, assuring it that it’s “welcome,” and allowing yourself to experience it with curiosity.

If you’d like to learn more about this skill, check out “The Happiness Trap: How to Stop Struggling and start Living” by Russ Harris.

 


  1. Challenge Negative Thoughts 

Distorted, negative thoughts build up as anxiety grows and can amplify your feelings of overwhelm. In his book “Feeling Good,” Dr. David Burns lists 10 common cognitive distortions that often fuel feelings of distress. By noticing negative thought patterns, stopping them in their tracks, and re-writing them with more balanced, neutral, and accurate thoughts, you should notice a reduction in distress.


  1. Practice Mindful Grounding–

If your feelings of overwhelm are future-oriented “what if” thoughts, try out 5-senses grounding skills to bring you back into the present. The Calm meditation app is a great resource for guided meditation and practicing being present.


  1. Prioritize and Let Go of the Rest

Ruthlessly cut out extraneous and optional activities that don’t fully align with your top priorities and core needs. There aren’t as many “shoulds” and “have-to’s” in this life as sometimes our culture makes it seem. What are the true “essentials” in your life?  Is there anything you can let go of for now?


  1. Center on Core Values 

If you are feeling powerless over world events and broken systems, center on your core values. Give your values a specific name (ex. Acceptance; Equality; Freedom). Imagine that your value is speaking to you right now. What does it whisper? Feel it encourage, uplift, and ground you. Imagine yourself feeling rooted in them.


  1. Get Organized

Write down your to-do list and track activities on you schedule. When life becomes too busy, holding these things in your head is too much. Your thoughts can spin with all of your to-do’s so you don’t forget. Let a piece of paper (or your smart phone) hold on to the to-do’s for you. If you struggle with staying organized, you might try out Microsoft To Do, an app for organizing lists and tasks.


  1. Start Therapy

There are times in everyone’s life when it’s time to ask for help. A therapist is able to help you identify triggers for your feelings of overwhelm and craft a coping plan specifically for you. Help is available! You don’t have to do this by yourself.

 

Workaholism: The Hidden Epidemic

Workaholism: The Hidden Epidemic

by | Sep 24, 2018 |

— WORKAHOLICS ANONYMOUS MEMBER Workaholism is described by some as the “respectable addiction,” though its affects can be destructive and even deadly to those who are compulsively addicted to work.   How can you tell if you are a workaholic? How do we distinguish...

7 Great CBT Websites

7 Great CBT Websites

by | Sep 18, 2018 |

Are you interested in learning more about Cognitive-Behavioral Therapy as a mode of counseling or self-help? Check out these 7 amazing online resources:   https://llttf.com/ Living Life to the Full Living Life to the Full is an interactive CBT website.  This free...