Category Teen

Diet Tips to Help Manage Your Stress Naturally – Managing stress naturally often begins with your eating habits. There are certain foods you should be avoiding, such as caffeine and high amounts of sugar, because they tend to make stress worse over time. However, there are also a lot of diet recommendations for stress relief, including the following foods.

Eat More Complex Carbs

Diet Tips to Help Manage Your Stress Naturally – The good thing about this diet tip is that not only will it help with stress, but it is a good healthy dieting guideline to keep for overall health and even weight loss. Complex carbs take longer to digest, which can help you maintain your energy and stabilize blood sugar levels. They include whole grain and whole wheat bread, pasta, cereal, and rice. Having some oatmeal or overnight oats can also be great if you are trying to eat more complex carbs. You want to try and avoid refined carbs, like white bread, white rice, and regular pasta.

Load Up on Veggies | Diet Tips to Help Manage Your Stress Naturally

Yes, you are going to hear it again: you need to eat your veggies! Vegetables are so important for all the nutrients they provide, which can also help to reduce your stress levels. For example, asparagus has a lot of folate, also known as folic acid, which can be wonderful for helping to relieve stress. Avocadoes are also recommended due to the vitamin E, folate, beta-carotene, and lutein, all of which are food for blocking fats that can increase your stress. Both of these healthy foods are easy to add to meals, from having sliced avocado on your salad, to eating asparagus on the side of your fish or chicken for a nutritious dinner.

Have Some Dark Chocolate | Diet Tips to Help Manage Your Stress Naturally

Diet Tips to Help Manage Your Stress Naturally – Believe it or not, there are some sweet treats you can have if you want to reduce your stress, but you should go for the dark chocolate varieties. While you often want to indulge in a lot of sweet candies and baked goods, the temporary stress relief can lead to a lot more issues. However, dark chocolate is good for you, tends to be lower in fat and calories, and also has tons of antioxidants. These antioxidants will help to balance out the stress hormones in our body, thus reducing your stress levels.

Choose Fatty Fish | Diet Tips to Help Manage Your Stress Naturally

Diet Tips to Help Manage Your Stress Naturally – For lunch or dinner, try to add some fatty fish at least 2-3 days a week. It is low in fat and high in protein, plus it is loaded with omega-3 fatty acids. These are also high up on the list of nutrients that help with excessive amounts of stress. Try fatty fish like tuna, salmon, and mackerel.

Therapy in Brandon  

If you find that you’re feeling stuck more than often, or you’re noticing that your anxiety or trauma is especially high during the winter season, know that you’re not alone, we encourage you to reach out. Our counsellor here at Bliss Counselling & Wellness Centre have experience working with anxiety, stress, grief, trauma, depression, and so much more. We offer both in-person and online services. To learn more, reach out to us at 431-302-8803, or go here and fill out an online form!

About the Author
Emem Iniobong, is a Brandon MB, Canadian Certified Counsellor who is an EMDR trained and helps children, teens, young adults, parents, and families in dealing with anxiety, depression, grief, parenting support to live a more fulfilled and bliss-full life.

Journaling Tips – Your teens and pre-teens are dealing with a lot of different emotions, and could use a way to release those emotions and thoughts in a safe way. Journaling can do that for them, and it is so flexible and easy to do, that it really is great for all adolescents. Here are some tips to help your teens start journaling.

Start Small | Journaling Tips

Journaling doesn’t have to be an all-encompassing activity; you can start small by taking just five or ten minutes each day to write down your thoughts. You might want to start by writing about what happened during the day or how you were feeling, then you can move on from there. Don’t worry if you don’t know where to start; just let your words flow freely and see where they take you.

Find a Journal You Love | Journaling Tips

Journaling Tips – If you want your teen to love writing, they need to love what they are writing with. This includes a journal or notebook that is just their style, along with some fun pens they choose themselves. Everyone tends to be picky about the type of pen they use, so definitely let them pick out some favorites.

Use Different Writing Tools, Stickers, and Embellishments

Journaling Tips – In addition to the journal and writing tools, you can get them some other tools as well. Teens who are on the creative side might want to add more color, doodles, or designs to their journal pages. This is super easy to do with colored pencils, watercolors, embellishments, stickers, and other similar items. These can be really inexpensive, and make a huge difference in how motivated your teens are to use their journal.

Keep Your Journal Private | Journaling Tips

Journaling Tips – It is really important that you make a promise to your teens that their journals will remain private and confidential. If they have any fears of someone (like a younger sibling) reading their journals, they won’t be as open and honest as they could be, which does diminish some of the potential benefits of this writing practice. Give them somewhere they can lock up their journals, or even get a diary with a key if they would feel more comfortable with that.

Writing Ideas | Journaling Tips

Journaling Tips – There are a lot of journal prompts out there, but many of them are geared towards adults. For teens and pre-teens, look for journal prompts about school, friends, getting ready for college, and this sort of thing. Here are some examples of great writing topics for teens:

• What does your ideal life look like?
• What do you want to major in?
• What college are you interested in?
• What are your future career plans?
• Where you would move to if you could move anywhere after high school?
• Talk about your BFFs
• What subjects do you love in school?
• Which subjects do you always dread?
• How do you like spending your free time?

Set Goals

Journaling Tips – You can also use journaling as a way of setting goals for yourself and tracking your progress over time. For example, if you want to learn a new skill or get better grades in school, write down what your goal is and then break it down into smaller steps that you need to take in order to achieve it. This will help keep you motivated and focused on reaching your goals. 

Creating Space for Reflection | Journaling Tips

Journaling can also be used as a tool for reflection and self-discovery. Take some time each day (or week) to reflect on what has been happening in your life recently – both the good and the bad – and consider what lessons you can learn from these experiences. You might want to think about how these experiences have impacted your relationships with others or how they have shaped your outlook on life going forward.

Journaling is incredibly powerful tools that can help teens cope with stress, anxiety, and other emotions that they may not be able to express verbally. It provides them with an outlet for their thoughts and feelings while also teaching them useful skills such as goal setting, self-reflection, and creative expression. For parents looking for ways to support their teens during this challenging time in their lives, encouraging them to start a journal is one of the best things that they can do! Check out our shop here.

Therapy in Brandon  

If you find that you’re feeling stuck more than often, or you’re noticing that your anxiety or trauma is especially high during the winter season, know that you’re not alone, we encourage you to reach out. Our counsellor here at Bliss Counselling & Wellness Centre have experience working with anxiety, stress, grief, trauma, depression, and so much more. We offer both in-person and online services. To learn more, reach out to us at 431-302-8803, or go here and fill out an online form!

EMDR Therapy for Children and Teens – Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy approach that has been used to help adults heal from trauma since the late 1980s. Recently, EMDR has been adapted to be used with children and teens. In this blog post, we will discuss why EMDR is particularly well-suited for child and adolescent clients, how it works, and what parents can expect from the process.

How Does EMDR Work | EMDR Therapy for Children and Teens

EMDR Therapy for Children and Teens – One of the core concepts of EMDR is that humans have a natural ability to heal after traumatic experiences. During EMDR sessions, therapists guide clients through their memories in order to bring about resolution and healing. The therapist helps the client identify particular memories or experiences that are causing distress or difficulty in functioning. The therapist then helps the client use eye movements or other forms of bilateral stimulation while they talk about those memories in order to process them more effectively. This process helps them form new associations with those memories that can lead to improved functioning in everyday life.

Why Is EMDR Good For Kids | EMDR Therapy for Children and Teens

EMDR Therapy for Children and Teens – EMDR therapy has many advantages over traditional talk therapy when it comes to treating children and teens. One major advantage is that it allows clients to work through their issues without having to verbalize all of their experiences. This makes it easier for young people who may not have the language skills necessary to fully explain their feelings or experiences yet still need help processing them. Additionally, because the focus of EMDR is on healing rather than talking about trauma, it can also help young people feel less overwhelmed by their emotions during therapy sessions which can make them more willing to engage in treatment.  Another benefit of using EMDR with children and teens is that it helps them gain insight into their own coping skills as well as how they interact with others which can improve communication within families and relationships outside of therapy sessions as well. Finally, since EMDR works quickly compared to traditional talk therapies (most people begin seeing results within 3-4 sessions), it can be a much more cost-effective option for families looking for help for their children or teens struggling with mental health issues related to trauma or stressors in life. 

EMDR therapy can be an effective way for kids and teens who have experienced trauma or overwhelming stressors in life to work through their issues without having to relive all aspects of the experience verbally each time they enter therapy sessions. With its fast pace, insight building capabilities, and focus on healing rather than talking about pain points from past experiences, EMDR offers kids a unique way of working through difficult emotions without feeling overwhelmed by them at any point during treatment sessions. If you think your child or teen may benefit from this type of therapeutic intervention be sure to speak with a qualified mental health professional who specializes in this type of treatment approach so you can get started on your road towards healing today!

Therapy in Brandon  

If you find that you’re feeling stuck more than often, or you’re noticing that your anxiety or trauma is especially high during the winter season, know that you’re not alone, we encourage you to reach out. Our counsellor here at Bliss Counselling & Wellness Centre have experience working with anxiety, stress, grief, trauma, depression, and so much more. We offer both in-person and online services. To learn more, reach out to us at 431-302-8803, or go here and fill out an online form!

About the Author
Emem Iniobong, is a Brandon MB, Canadian Certified Counsellor who is an EMDR trained and helps children, teens, young adults, parents, and families in dealing with anxiety, depression, grief, parenting support to live a more fulfilled and bliss-full life.

Daily Mantras for Self-Care – Self-care is one of the most important aspects of physical and mental health, and it doesn’t have to be expensive or time-consuming. One of the best ways to practice self-care is with mantras. Mantras can be words, phrases, or sentences that focus your thoughts, relieve stress, or lift your mood.

You can include them in a daily meditation, or you can repeat them to yourself as you face obstacles throughout your day. As you repeat your mantra, you’ll start to truly believe it and embody it. Here are six daily mantras that you can add to your self-care practice:

I love myself | Daily Mantras for Self-Care

Daily Mantras for Self-Care – Accepting and loving yourself can sometimes be difficult, but it’s an important step toward positive mental and spiritual health. Loving yourself the way you love your friends and family will help you realize that you deserve happiness just as much as they do. As you repeat this mantra, remind yourself of all your positive qualities, and remember that you’re unique.

I am worthy of things that bring me joy | Daily Mantras for Self-Care

We often deprive ourselves of good things or feel guilty for indulging in what we love. It’s okay to want the best for yourself and to seek out what brings you joy. Whether it’s spending time with a good friend, sleeping in late, buying something nice for yourself, or anything else, you deserve the things that make you happy.

I deserve to take care of my mind and body

Daily Mantras for Self-Care – If you’re constantly stressed about work, school, or family obligations, you might neglect your physical and mental health. However, even amidst all the stress, you deserve to treat your mind and body well.

I am important | Daily Mantras for Self-Care

Daily Mantras for Self-Care – You are just as important as anyone else, and you deserve to treat yourself like you’re important. Your health and happiness matter, and your needs are valid. It’s easy to prioritize everyone and everything else above yourself, but this mantra will remind you that you’re important too.

I choose to be positive

The stress and struggles that come your way might be out of your control, but your attitude isn’t. You can choose to be positive and to focus on the good things in your life. Remind yourself that positive self-talk is powerful and effective, and you can choose to focus on uplifting thoughts.

I am strong

Daily Mantras for Self-Care – You have made it through every obstacle in your life so far, and you’ll continue to make it through. Even when you don’t feel strong, remind yourself of your strength. Sometimes, being strong involves practicing self-care, which helps you become healthy and focused enough to tackle whatever comes your way.

It’s best to choose one mantra at a time and focus on it for at least a week. Everyone has different values and priorities, so some mantras might not benefit you as much as others. Once you’ve tried out a few mantras, you’ll find one that really speaks to you. A good mantra helps you focus on the positive, but it also has the power to influence your actions. Your mantra should help you accept yourself, take care of yourself, and make positive choices that benefit your life.

Therapy in Brandon

If you find that you’re feeling stuck more than often, or you’re noticing that your anxiety is especially high during the fall season, know that you’re not alone, we encourage you to reach out. Our counsellor here at Bliss Counselling & Wellness Centre have experience working with anxiety, stress, grief, trauma, depression, and so much more. We offer both in-person and online services. To learn more, reach out to us at 431-302-8803, or go here and fill out an online form!

About the Author
Emem Iniobong, is a Brandon MB, Canadian Certified Counsellor who is an EMDR trained and helps children, teens, young adults, parents, and families in dealing with anxiety, depression, grief, parenting support to live a more fulfilled and bliss-full life.

Group therapy is a great way for youth to come together and develop a sense of camaraderie and understanding with those who are going through similar issues. It is also a platform for young people to feel seen and heard in a safe and secure environment. Here we explore the benefits of group therapy, when it should be used, and how it can benefit young people.

Benefits of Group Therapy

In group therapy settings, participants have the opportunity to share similar experiences while learning from each other’s successes or struggles. This type of setting helps children learn to trust one another, build relationships, practice communication skills, develop problem-solving methods, gain new perspectives on their circumstances, and uncover areas where they can grow in terms of personal development. Group therapy creates an atmosphere that gives participants a sense of belonging as well as the opportunity to give and receive support from their peers.

When Should Group Therapy Be Used?

Group therapy should be used when individual counseling or family counseling is not enough to get the desired results. It can also be used in conjunction with these methods – especially if there are multiple members in the family going through difficult times or if there are many different types of issues that need to be addressed within the same session. Group therapies may also help youth build better relationships with friends or family members who are unable to attend individual sessions due to scheduling conflicts or lack of resources.

How Can Group Therapy Benefit Young People?

Group therapy can help young people gain insight into their own beliefs and emotions related to certain situations. Through this process, they can learn more about themselves as well as others by listening and sharing stories with each other. Additionally, group therapy allows young people to develop empathy towards others who may have gone through similar traumas or experiences; this helps them become more compassionate individuals able to understand different perspectives on difficult topics such as anxiety or depression. Finally, group therapy offers an outlet for young people to express themselves without fear of judgement or criticism since everyone in the group understands what they’re going through – making it easier for them to open up about things they wouldn’t normally talk about outside of such settings.

Group therapy is not only an effective tool for helping youth reduce stress levels but it can also be beneficial for those dealing with mental health issues such as depression, anxiety, trauma-related challenges, etc. It provides a platform for teens and children alike where they can openly discuss their feelings without fear of judgement from those around them which makes it easier for them to truly express themselves without inhibition or hesitation so that they may move forward in life feeling empowered by their own unique story while being surrounded by like-minded individuals who can relate and offer support during challenging times.

Additionally, group therapies are often much more affordable than traditional one-on-one counseling which makes it an even more attractive option for families looking for support at an accessible price point. Ultimately, group therapy is a wonderful option for helping youth live healthier lives both emotionally and mentally – something every parent should consider exploring if their child needs additional guidance during difficult times!

Therapy in Brandon

If you find that you’re feeling stuck more than often, or you’re noticing that your anxiety is especially high during the fall season, know that you’re not alone, we encourage you to reach out. Our counsellor here at Bliss Counselling & Wellness Centre have experience working with anxiety, stress, grief, trauma, depression, and so much more. We offer both in-person and online services. To learn more, reach out to us at 431-302-8803, or go here and fill out an online form!

About the Author
Emem Iniobong, is a Brandon MB, Canadian Certified Counsellor who is an EMDR trained and helps children, teens, young adults, parents, and families in dealing with anxiety, depression, grief, parenting support to live a more fulfilled and bliss-full life.

Seasonal Affective Disorder in Children and Teens – Seasonal affective disorder, also known as SAD, is a type of depression that occurs during the fall and winter months. SAD is more common in young people than adults, and it can be especially hard on teens and tweens who are dealing with hormonal changes, school stress, and social pressures. Here’s what you need to know about seasonal affective disorder in children and teens.

What is Seasonal Affective Disorder? | Bliss Counselling & Wellness Centre

Seasonal affective disorder is a type of depression that occurs during the fall and winter months. SAD is more common in young people than adults, and it can be especially hard on teens and tweens who are dealing with hormonal changes, school stress, and social pressures. The exact cause of SAD is unknown, but it is believed to be related to the shorter days and reduced sunlight exposure during the fall and winter months.

Symptoms of Seasonal Affective Disorder

The most common symptom of seasonal affective disorder is feelings of sadness or depression that occur during the fall and winter months. Other symptoms of SAD may include:

• Loss of interest in activities that were once enjoyable
• fatigue or low energy levels
• difficulty concentrating
• changes in appetite or weight
• social withdrawal
• irritability

What Can You Do About Seasonal Affective Disorder?                                             

If your child or teen is showing signs of seasonal affective disorder, there are several things you can do to help them cope with the condition. Some simple lifestyle changes—such as getting outside for a daily walk or ensuring that they’re getting enough sleep—can make a big difference. You may also want to consider light therapy, which involves sitting near a special light box for 30 minutes each day. If your child’s symptoms are severe, you may want to talk to their doctor about medication options.

Seasonal affective disorder is a type of depression that occurs during the fall and winter months. It’s more common in young people than adults, and it can be especially hard on teens and tweens who are dealing with hormonal changes, school stress, and social pressures. If your child or teen is showing signs of seasonal affective disorder, there are several things you can do to help them cope with the condition. Some simple lifestyle changes—such as getting outside for a daily walk or ensuring that they’re getting enough sleep—can make a big difference. You may also want to consider light therapy, which involves sitting near a special light box for 30 minutes each day. If your child’s symptoms are severe, you may want to talk to their doctor about medication options.

Therapy in Brandon

If you find that you’re feeling stuck more than often, or you’re noticing that your depression is especially high during the fall season, know that you’re not alone, we encourage you to reach out. Our counsellor here at Bliss Counselling & Wellness Centre have experience working with anxiety, stress, grief, trauma, depression, and so much more. We offer both in-person and online services. To learn more, reach out to us at 431-302-8803, or go here and fill out an online form!

About the Author
Emem Iniobong, is a Brandon MB, Canadian Certified Counsellor who is an EMDR trained and helps children, teens, young adults, parents, and families in dealing with anxiety, depression, grief, parenting support to live a more fulfilled and bliss-full life.

How Gratitude Can Help You Find Your Ikigai – We all have moments in our lives when we feel lost and uncertain of our purpose. But what if there was a way to find guidance and direction? According to Japanese philosophy, there is a way. It’s called ikigai, and it can be found at the intersection of what you love, what you’re good at, what the world needs, and what you can get paid for. And gratitude may be the key to finding it.

What Is Ikigai?

Ikigai (pronounced ee-kee-guy) is a Japanese philosophy that centers around the idea that everyone has a reason to wake up in the morning. In order to find your ikigai, you must first answer four questions: What do you love? What are you good at? What does the world need? And what can you get paid for? Once you’ve answered these questions, your ikigai is waiting for you at the intersection. For example, my ikigai is writing. I love writing, I’m good at writing, the world needs stories, and I can get paid for writing them.

How Gratitude Can Help You Find Your Ikigai

Gratitude helps us focus on the positive.

When we’re feeling grateful, we’re automatically thinking about the good things in our lives. This positive focus can help shift our mindset from scarcity to abundance, which is essential for finding our ikigai. When we believe there is enough good to go around, we open ourselves up to new opportunities and possibilities. We start to see the world—and ourselves—in a different light. And that’s when the magic happens.

Gratitude helps us connect with others | How Gratitude Can Help You Find Your Ikigai

Gratitude also helps us connect with other people. When we’re grateful for what we have, we’re more likely to want to share our good fortune with others. We become more generous and compassionate, two qualities that are essential for finding our ikigai. Why? Because our ikigai often has everything to do with making a difference in the lives of others. When we cultivate gratitude, we set the stage for making a positive impact on the world around us.

Gratitude helps us stay present.

Last but not least, gratitude helps us stay present in the moment. When we’re caught up in worry or stress, it’s difficult to see all the good that’s right in front of us. But when we’re grateful, we naturally become more mindful of our surroundings. We start to notice the little things—the things that make life worth living. And that’s when we begin to get clues about what our ikigai might be.

Your ikigai is out there waiting for you. It’s the intersection of what you love, what you’re good at, what the world needs, and what you can get paid for. And gratitude may be the key to finding it. When you’re feeling lost and uncertain of your purpose, take a step back and look at all the things you’re grateful for. This could be your family, your friends, your health, your job, or anything else that brings joy to your life. Once you start looking for the good, it’s easier to see all possibilities in front of you—including your ikigai.

If you find that you’re feeling stuck more than often, or you’re noticing that your anxiety is especially high during the fall season, know that you’re not alone, we encourage you to reach out. Our counsellor here at Bliss Counselling & Wellness Centre have experience working with anxiety, stress, grief, trauma, depression, and so much more. We offer both in-person and online services. To learn more, reach out to us at 431-302-8803, or go here and fill out an online form!

About the Author
Emem Iniobong, is a Brandon MB, Canadian Certified Counsellor who is an EMDR trained and helps children, teens, young adults, parents, and families in dealing with anxiety, depression, grief, parenting support to live a more fulfilled and bliss-full life.

Why Anxiety and Depression Can Get Worse in the Fall – While fall is the favorite season among many people, others struggle with it because of how it affects their mental health. You might be one of the unlucky people who have a hard time with your emotional state in the fall, dealing with worsened anxiety and depression. Here is more information about why this might be happening and what you can do about it.

What is Autumn Anxiety?

The first mental health change you might notice in the fall season is with your anxiety. Many people have noticed that their anxiety seems to peak around the time fall begins – but why? This is sometimes referred to as autumn anxiety, a type of anxiety that is triggered by the fall season. This is because the change between summer and fall can often feel like a drastic one. Your days get shorter, the weather changes, your routine is different, holidays are coming up, and it just feels like everything is different and more stressful.

Dealing with Seasonal Depression | Why Anxiety and Depression Can Get Worse in the Fall

You might also be someone who has worsened depression in the fall, which can happen for a number of different reasons. However, the most common reason is from seasonal affective disorder, or SAD. SAD is often the result of the seasons changing, particularly with the gloomier, darker weather you get in the fall and winter. If you live somewhere with a lot of rain and cold days in the fall, then you are likely to get it this time of year.

It can give you all the same symptoms as other forms of depression, including mood changes, low energy, lack of motivation, lethargy, and simply feeling blue.

What You Can Do About it

While it can be difficult getting through the fall season with anxiety and/or depression, you are not alone, and there IS help available to you. Here are some ways to get relief from your anxiety and depression this season:

• Light therapy for SAD – If you suffer from SAD, one of the best options for you is light therapy. SAD typically occurs in the fall and winter because of the longer nights, darker days, and gloomy weather. Naturally, light therapy, called phototherapy, is the way to go. There are light boxes you can use indoors that give you bright light to reduce those depression symptoms.
• Writing in a journal – Journaling is a simple daily practice that can help with both anxiety and depression.
• Practicing your breathing exercises – Breathing exercises help with anxiety the most, allowing you to be mindful for a few minutes, and focus on relaxing your mind and body. They are also fantastic for getting through a panic attack.
• Seeking professional help – Please do not hesitate to reach out to a doctor or therapist if you need medication or talk therapy. There is so much they can help you with when your anxiety or depression is too much to handle.

If you’re noticing that your anxiety is worse in the fall, know that you’re not alone. This is a common experience for many people. However, it’s important to understand why this happens and how to manage your autumn anxiety. If you want more information about autumn anxiety or any other type of mental health concern, please don’t hesitate to reach out to us. We would be happy to help you get the support and resources that you need.

Therapy in Brandon

If you find that you’re feeling stuck more than often, or you’re noticing that your anxiety is especially high during the fall season, know that you’re not alone, we encourage you to reach out. Our counsellor here at Bliss Counselling & Wellness Centre have experience working with anxiety, stress, grief, trauma, depression, and so much more. We offer both in-person and online services. To learn more, reach out to us at 431-302-8803, or go here and fill out an online form!

About the Author

Emem Iniobong, is a Brandon MB, Canadian Certified Counsellor who is an EMDR trained and helps children, teens, young adults, parents, and families in dealing with anxiety, depression, grief, parenting support to live a more fulfilled and bliss-full life.

EMDR and Anxiety – If you suffer from anxiety, you’re not alone. In fact, anxiety disorders are some of the most common mental health conditions in the United States, affecting 40 million adults each year. While there are many treatment options available, one that has shown promising results is eye movement desensitization reprocessing (EMDR). But what is EMDR, and how does it work? Let’s take a closer look.

What Is EMDR – EMDR and Anxiety

EMDR is a type of therapy that was developed in the 1980s to help treat post-traumatic stress disorder (PTSD). Since then, it has been found to be effective for treating a variety of other conditions, including anxiety.

EMDR therapy consists of eight phases:

1. History taking: The therapist will ask you about your medical history, symptoms, and any traumas you have experienced.
2. Preparation: The therapist will explain the EMDR process and help you develop coping skills to deal with any distress that may arise during the session.
3. Assessment: The therapist will identify specific events that trigger your anxiety and help you develop positive beliefs about yourself.
4. Desensitization: The therapist will use bilateral stimulation (usually eye movements) to help you process the negative emotions associated with your trigger events.
5. Installation: The therapist will help you reinforce the positive beliefs you developed in phase three.
6. Body scan: The therapist will help you become aware of any physical sensations you experience in your body when thinking about your trigger events.
7. Closure: The therapist will help you develop coping skills to deal with any residual distress from the session.
8. Reevaluation: The therapist will assess your progress and determine if additional sessions are necessary.

How Does EMDR Work?

It’s believed that EMDR works by helping you process and integrate traumatic memories into your existing schema (i.e., the way you understand and make sense of the world). When we experience trauma, our brain doesn’t process the event like a normal memory; instead, it gets “stuck” in our limbic system—the emotional center of our brain—and becomes unprocessed sensory data. This can lead to difficulties down the road, such as sleep problems, flashbacks, anxiety, and depression. EMDR appears to help “unstick” these memories so that they can be processed normally and integrated into our schema .

This theory is supported by research showing that bilateral stimulation helps reduce activity in the amygdala—the part of the brain responsible for fear response—and increases activity in the hippocampus—the part of the brain responsible for memory formation . In other words, EMDR may work by helping to reduce fear response and improve memory formation . However, more research is needed to confirm this theory .                                                                                                                                                           

If you’re struggling with anxiety, know that you’re not alone—anxiety disorders are some of the most common mental health conditions in America today. Thankfully, there are many treatment options available, one of which is EMDR. EMDR therapy has shown promising results for treating anxiety and other mental health conditions. If you think EMDR might be right for you call or send an email about getting started with therapy .

The power of gratitude – We’ve all heard that old saying, “Count your blessings.” It turns out there may be some truth to that. A growing body of research suggests that gratitude may have a powerful impact on our mental health, can reduce stress, improve sleep, and increase overall well-being. Let’s take a closer look at what the science says about gratitude and mental health and how gratitude can improve your mental health.

The Science of Gratitude

A number of studies have found that gratitude is associated with greater levels of well-being. In one study, participants were asked to keep a weekly journal in which they recorded their thoughts and feelings about various life events. The findings showed that participants who wrote about things they were grateful for were more likely to report higher levels of well-being than those who did not focus on gratitude.

Other studies have found that gratitude may also help reduce stress and anxiety, improve sleep quality, and boost self-esteem. One study even found that gratitude may help protect against depression. Given all these potential benefits, it’s no wonder why so many people are interested in incorporating gratitude into their lives.

The Benefits of Gratitude | The Power of Gratitude

Giving thanks has been shown to have a number of benefits for mental health. For example, gratitude can:

• Reduce stress: In one study, participants who wrote about things they were grateful for had lower levels of the stress hormone cortisol.
• Improve sleep: Another study found that people who kept a gratitude journal slept better and felt more rested in the morning.
• Increase overall well-being: Research shows that gratitude is linked with increased feelings of happiness and satisfaction with life.

How to Incorporate Gratitude Into Your Life

If you’re looking to add more gratitude into your life, here are a few suggestions:

• Keep a gratitude journal: Every night before bed, write down three things you’re grateful for. This can be something as simple as “I’m grateful for my bed” or “I’m grateful for my family.”
• Write thank-you notes: Whenever someone does something nice for you, take the time to write them a thank-you note. This can be an email, text, or even a handwritten letter.
• Express gratitude to others: When you see someone doing something kind or helpful, tell them how much you appreciate their act of kindness. A simple “thank you” can go a long way.

Gratitude is more than just saying “thank you.” It’s an emotion that can have a powerful impact on your mental health. If you’re looking to reduce stress, improve sleep, and increase overall well-being, try incorporating some of these suggestions into your life. You may be surprised at how much difference it makes! For more info on how to incorporate gratitude to your routine call now