Anxiety is a common mental health condition that can have a profound impact on a person’s executive functioning, the set of mental skills that help individuals plan, organize, and execute tasks effectively. When someone is dealing with anxiety, these cognitive functions can be significantly impaired, leading to difficulties in daily functioning and overall well-being.

One of the key ways in which anxiety impacts executive functioning is through the body’s natural stress response. When a person experiences anxiety, their body goes into “fight or flight” mode, releasing stress hormones like cortisol and adrenaline. This physiological response can impair executive functioning, making it difficult for individuals to think clearly, concentrate, and make decisions.

Anxiety can also affect attention and focus, as individuals may be preoccupied with worrying thoughts and find it hard to concentrate on tasks. This can lead to difficulties in completing tasks, following instructions, and staying organized. 

In addition, anxiety can impact working memory, which is the ability to hold and manipulate information in the mind for short periods of time. This can make it challenging for individuals to remember important details, follow conversations, and make decisions based on past experiences.

Furthermore, anxiety can affect problem-solving skills, as individuals may have trouble thinking critically and coming up with effective solutions to problems – Individuals may struggle to weigh the pros and cons of different options and make choices that are in their best interest.

Impulse control (another executive function) can be impacted by anxiety. Individuals may engage in avoidance behaviors or compulsions as a way to cope with their anxious thoughts and feelings. This can further exacerbate their symptoms and lead to negative consequences for their overall well-being.

Overall, the impact of anxiety on executive functioning is significant and can have effects on an individual’s daily life. It is important for individuals struggling with anxiety to seek support to help them manage their symptoms and improve their cognitive functioning. By addressing the cognitive effects of anxiety, individuals can work towards better mental health and overall well-being.

If you’re struggling with your mental health, don’t hesitate to seek help from a professional –

Reaching out for support is an important step in prioritizing your well-being.

By working together, we can create a world where mental health is valued and

all individuals have access to the care and resources they deserve.

 Reach out today at in**@***********ng.com or 815-363-0864

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A healing journey typically refers to the process of recovery and personal growth that an individual undergoes when overcoming physical, emotional, psychological, or spiritual challenges. It implies a path or course of action taken to address and heal from past traumas, emotional wounds, or any other form of distress. These journeys are often characterized by progress, self-discovery, and transformation as an individual works toward achieving a state of well-being, balance, and inner peace. The specific meaning and activities involved in a healing journey can vary widely depending on the individual’s unique circumstances.

Healing is a holistic concept that encompasses various aspects of a person’s life and well-being. Here are some key aspects of what healing means:

• Physical Healing: This involves the process of recovering from physical injuries, illnesses, or diseases.
• Emotional Healing: The process of addressing and recovering from emotional wounds, trauma, or psychological distress.
• Mental Healing: Focuses on addressing and improving mental health issues, such as anxiety, depression, and stress.
• Spiritual Healing: This is centered on reconnecting with one’s inner self, beliefs, and sense of purpose.
• Relationship Healing: Involves resolving conflicts, repairing trust, and fostering healthier and more supportive connections with others.
• Self-Healing: The process of taking proactive steps to improve one’s own well-being.

A therapist can play a crucial role in supporting and facilitating your healing journey in various ways:

• Safe and Confidential Space: Therapists provide a safe and confidential environment where you can openly discuss your thoughts, feelings, and experiences without judgment.
• Emotional Support: They offer validation, helping you explore and process your emotions, even those that may be difficult to confront.
• Identifying Patterns: Therapists help you recognize patterns of behavior, thought, or emotion that may be contributing to your distress or challenges, enabling you to work on changing these patterns.
• Developing Coping Strategies: They assist in developing healthy coping strategies and resilience to manage stress, anxiety, depression, and other mental health issues.
• Goal Setting: Therapists help you set clear and achievable goals for your healing journey, whether those goals are related to improved mental health, personal growth, or specific life changes.
• Self-Understanding: They facilitate self-exploration and self-awareness, helping you gain a deeper understanding of your own needs, values, and motivations.
• Improving Relationships: Therapists can work with you to improve your interpersonal relationships, offering guidance on communication, conflict resolution, and boundary-setting.
• Behavioral Change: They assist in identifying and changing maladaptive behaviors, thought patterns, and habits that may be hindering your progress.
• Psychological Education: They provide education about mental health conditions, coping mechanisms, and evidence-based therapies, helping you make informed choices about your treatment.
• Referral to Specialists: When necessary, therapists can refer you to other providers for additional support and resources.

A healed person may not fit a specific mold. However, there are some common characteristics and signs that might be associated with a person who has undergone a healing journey:

• Emotional Resilience: They can effectively cope with life’s challenges. They may experience emotions, but can manage them in a healthy way.
• Self-Awareness: They possess a deep understanding of themselves, their strengths, weaknesses, triggers, and emotional patterns.
• Self-Compassion: They treat themselves with kindness and self-compassion, acknowledging that they are human and may make mistakes.
• Healthy Boundaries: They set and maintain healthy boundaries in their relationships, knowing when to say no and when to prioritize self-care.
• Improved Relationships: They have healthier and more fulfilling relationships with others, characterized by effective communication and mutual respect.
• Positive Self-Image: They have a more positive self-image and a sense of self-worth that is not dependent on external validation.
• Empathy: They demonstrate understanding toward others’ struggles and challenges.
• Adaptive Coping Strategies: They have learned and utilize healthy coping strategies to deal with stress, anxiety, and difficult situations.
• Purpose and Meaning: They have clear goals and values that guide their choices.
• Physical Well-Being: They prioritize their physical health, engaging in regular exercise, eating well, and getting enough rest.
• Mindfulness and Presence: They practice mindfulness and are present in the moment, reducing rumination about the past or excessive worry about the future.
• Forgiveness: They have forgiven themselves and others for past mistakes, letting go of resentment and/or anger.

It’s important to note that healing is an ongoing process and setbacks can occur. It often involves a combination of physical, emotional, mental, and spiritual elements and can be a lifelong journey of self-discovery and growth. A healed person may still face challenges, but they have developed the tools and resources to navigate them in a healthier and more adaptive way. 

Remember that this journey is a unique and personal experience. Be patient with yourself and seek professional help when needed. Therapists work collaboratively with you to tailor their approach to your unique needs and circumstances. A therapist can be a valuable partner on your healing journey – Offering guidance, support, and a compassionate presence to help empower you to cope and heal.

Allow us to help empower you on your healing journey!

Get in touch with us today to get started, contact us at in**@***********ng.com or 815-363-0864.

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Coping refers to the thoughts, behaviors, and strategies that individuals utilize to manage and deal with stressful or challenging situations.  

When coping with challenging situations, seeking professional help through counseling or therapy can be empowering.  Professional counselors and therapists can provide guidance and support tailored to an individual’s specific needs, helping them develop effective coping strategies.

Common coping strategies include problem-focused coping, which involves taking active steps to address and solve the underlying issue and emotion-focused coping, which focuses on managing and regulating emotional distress associated with the situation.

In addition to problem-focused and emotion-focused coping, individuals may also utilize other coping strategies such as seeking social support, engaging in self-care activities, practicing mindfulness, reframing negative thoughts, and engaging in hobbies.

It’s important to note that coping mechanisms can vary in their effectiveness and adaptability.  Some coping strategies may be more adaptive, helping individuals navigate stressors in a healthy and constructive manner, while others may be maladaptive and hinder the healing process.

Overall, coping involves consciously choosing and implementing strategies to manage stress and challenges.  It is essential for individuals to develop a toolbox of coping mechanisms that empower them to navigate difficult circumstances and promote healing.  By utilizing effective coping strategies, individuals can better face and overcome adversity, develop resilience, and enhance their overall well-being.

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Counseling can be valuable for individuals seeking support and assistance in coping with various challenges and stressors in their lives. Here are several ways in which counseling can help someone cope:

*Emotional Support: Counseling provides a safe and non-judgmental space for individuals to express their emotions and feelings.  This can help individuals feel understood and not alone in their struggles.

*Skill Development: Counselors can teach individuals coping skills and strategies tailored to their unique needs.  By learning, practicing, and utilizing these skills, individuals become better equipped to navigate challenges and cope more effectively in their everyday lives.

*Identifying Negative Patterns: Through counseling, individuals can gain insight into their negative patterns of thinking, feeling, and behaving. Counselors can help identify unhelpful or maladaptive coping mechanisms and assist in developing healthier alternatives. By addressing and modifying these negative patterns, individuals can improve their coping strategies and develop more adaptive ways to manage stress and challenges.

*Perspective: Engaging in counseling allows individuals to gain a fresh perspective and deeper understanding into their concerns. Counselors can offer alternative viewpoints, challenge distorted thinking patterns, and help individuals reframe their experiences. This process can help individuals gain a greater understanding of themselves, their emotions, and their coping mechanisms, leading to personal growth and more effective coping strategies.

*Ongoing Support: Counseling is not just a one-time solution but can offer ongoing support throughout an individual’s coping journey. It provides a consistent space for individuals to process their experiences, receive feedback, and adjust their coping strategies as needed. This ongoing support can be instrumental in maintaining and enhancing one’s coping skills over time.

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While seeking professional support through counseling can be beneficial, there are also several ways to cope with challenges on your own. Here are some strategies for coping on your own:

-Practice Self-Care: Prioritize your well-being by engaging in activities that nurture your physical, emotional, and mental health.  Recognize when you need a break and give yourself permission to rest and recharge. Engage in activities that help you relax.  Prioritizing self-care and relaxation can replenish your energy levels and help you cope more effectively.

-Support Network: Cultivate relationships with supportive and understanding friends or family.

-Engage in Hobbies: Engaging in creative activities such as painting, writing, playing music, or dancing can be therapeutic and serve as a form of self-expression.  These activities can help you process emotions, reduce stress, and find comfort in your own creativity.

-Practice Mindfulness: Incorporate mindfulness into your daily routine by being fully present in the moment and non-judgmentally observing your thoughts, feelings, and sensations.  Mindfulness can help you cultivate a greater sense of self-awareness, reduce stress, and respond more effectively to challenges.

-Boundary Setting: Learn to set healthy boundaries in your relationships and daily life.  Establish limits on what you are willing to tolerate.  Setting boundaries protects your mental and emotional health, allowing you to prioritize self-care and focus on your own needs.

-Journaling: Writing about your thoughts and feelings can be a therapeutic way to process emotions and gain a better understanding of what you’re going through.

-Cognitive Restructuring: Recognize and challenge negative or unhelpful thoughts and replace them with more positive and realistic alternatives.  This cognitive restructuring process can help you develop a more positive and adaptive mindset, enhancing your ability to cope with challenging situations.

-Problem-Solving: When facing a specific challenge, utilize problem-solving techniques to break down the problem into manageable steps and brainstorm potential solutions.  Having goals to work towards can provide a sense of purpose and direction.

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Coping with a difficult situation can look different for everyone.  However, here are some general signs that someone is effectively coping with a challenging situation:

·Problem-Solving: They actively seek solutions to their problems rather than avoiding them.  This might involve seeking advice, researching, or brainstorming possible solutions.

·Emotional Regulation: They are able to manage and express their emotions in a healthy way.  This might involve talking about their feelings, crying, or using relaxation techniques to calm themselves down.

·Self-Care: They continue to take care of their overall health, even during difficult times.  This might involve maintaining a regular sleep schedule, eating healthy foods, and exercising regularly.

·Seeking Support: They reach out to others for support.  This might involve talking to friends or family, joining a support group, or seeking professional help.

·Positive Attitude: They maintain a positive attitude and try to see the good in every situation.  They might use positive affirmations, practice gratitude, or use humor to lighten the mood.

·Adaptability: They are able to adapt to new situations and changes.  They might show flexibility in their thinking and actions, being open to new ideas and ways of doing things.

·Resilience: Despite the challenges, they bounce back and continue to move forward.  They don’t let setbacks discourage them from pursuing their goals.

Remember, coping strategies may vary in their effectiveness depending on the individual and the situation.  It’s important to explore what works best for you and be patient with yourself as you develop and implement coping mechanisms.  Try various strategies for at least a couple weeks before you decide if helpful or not.  

If your struggles persist or become overwhelming, consider seeking professional help from a counselor.  The effectiveness of counseling in helping someone cope depends on factors such as the individual’s engagement, willingness to explore and implement strategies, and the quality of the therapeutic relationship with the counselor.

Remember, coping is a process and it takes time – It’s okay to reach out for help if you are struggling.

Get in touch with us today to get started, contact us at in**@***********ng.com or 815-363-0864.

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Empowerment is the process of helping yourself discover personal strengths and capacities, so that you are able to take control of your life.  In counseling, we offer guidance and support as one is figuring out their journey.  

When empowered, one tends to:

-Have meaning

-Be more independent

-Have increased confidence 

-Be self reliant

-Be more determined in their journey in life

Self-empowerment is an ongoing practice, that requires one to look inward.  Here are some steps to help you develop empowerment traits:

• Self-efficacy – Identify your own abilities, strengths, and weaknesses.  Once you have a realistic understanding of them, take a moment to reflect on how they can help you move forward and accomplish goals.  When looking at weaknesses consider how they might be barriers, can you use your strengths to overcome?
• Positive self talk – Believing in yourself is one of the first steps to empowerment.  Practicing self-affirmations and acknowledging your abilities will help build confidence.
• Identify where you need improvements – Add new skills, learn new perspectives, gain knowledge, and most importantly challenge yourself. 
• Mindset – People who believe they control their own destiny are more likely to take charge of their future. Cultivate a positive attitude and outlook by pursuing your passions and trusting in your ability.  Utilize a growth mindset vs a fixed mindset.  
• Set goals – Ask yourself what you want to achieve, consider various aspects of your life. Create an action plan, a series of small realistic/achievable steps that move you toward your goals.  Start small and see success, which in the end helps empower you to continue. 
• Decision Making – Take control of your life by identifying the areas you would like to see change.  What control do you have these areas?  During the decision making process you begin to develop self-esteem and build confidence in your ability to address situations.
• Be assertive – It is protecting your well-being.  Assertiveness is clearly communicating your thoughts, emotions, needs, wants, etc.  People who strive toward personal empowerment must be comfortable expressing their thoughts, ideas, and needs.  Some ways to start are being open to disagreements, discussions, saying no, or setting boundaries.
• Self-care – Work on letting go of excessive negative thoughts.  Self-care includes any activity that you do for yourself to feel happy and healthy, so make sure you take breaks from always striving for your goals. It can include everything from eating right, exercising, or treating yourself to a spa treatment. Scheduling time to relax and rejuvenate will make you more productive. Additionally, being kind to yourself is telling yourself you are worthy.  

Remember – No one is immune to mental health issues and it’s okay to reach out for help if you are struggling.

Get in touch with us today to get started, contact us at in**@***********ng.com or 815-363-0864.

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Getting your Daily D.O.S.E (Dopamine, Oxytocin, Serotonin, and Endorphins) consistently and as much as possible can help keep these 4 chemicals at a stable level – Leaving you feeling motivated, good, and confident.  Since these 4 chemicals are so important, we will talk about each of them separately – Today let’s talk Serotonin.

Serotonin is a neurotransmitter, primarily found in the gastrointestinal tract, blood platelets, and central nervous system, that is responsible for regulating mood, sleep, appetite, digestion, and cognition (memory and learning).

Additionally, serotonin is involved in numerous physiological functions, including the regulation of pain, body temperature, muscle contraction, and cardiovascular health.

Overall, it is involved in transmitting signals between nerve cells and plays a crucial role in maintaining overall mental and emotional well-being. 

To increase serotonin levels naturally, there are several strategies you can incorporate into your lifestyle:

• Adjust your diet:  You can eat certain foods that convert to serotonin in the brain such as eggs, cheese, poultry, nuts, seeds, and tofu.  Also, consuming complex carbohydrates, fats, and fruits can release insulin which helps with this process.
• Get regular exercise:  Engaging in physical activity, such as aerobic exercises, can help boost serotonin levels. Aim for at least 30 minutes of moderate-intensive exercise most days of the week to take advantage of the benefits. 
• Manage stress levels:  Chronic stress can deplete serotonin levels. Therefore, adopting stress management techniques like deep breathing exercises, meditation, yoga, or mindfulness practices can help maintain healthy serotonin levels. 
• Get enough sunlight:  Sunlight exposure stimulates the production of serotonin in the brain. Spending time outdoors, especially in the morning, can increase serotonin levels. 
• Get enough sleep:  Adequate sleep is important for serotonin production. Aim for 7-9 hours of quality sleep each night.
• Consider vitamins and supplements:  Certain vitamins and supplements have been associated with increasing serotonin levels. However, please consult with a healthcare professional before starting any supplements to ensure they are safe for you.

If you’re interested in learning more about serotonin, you can check out sources below:

https://my.clevelandclinic.org/health/articles/22572-serotonin

https://www.verywellhealth.com/what-is-serotonin-5189485

https://www.medicalnewstoday.com/articles/232248#regulation-of-blood-vessels

Healthline – How to Increase Serotonin Without Medication

Harvard Health – Serotonin: The natural mood booster

Medical News Today – 8 foods that boost serotonin naturally

These practices above could support healthy serotonin levels, however, if you are experiencing symptoms or are having mental health concerns – We can provide support, guidance, tools, and insight to help EMPOWER you to COPE and HEAL in order to move forward.

To book an appointment or have questions, please go here: https://echcounseling.com/contact/

Reach out today at in**@***********ng.com or 815-363-0864

The post Daily D.O.S.E – Serotonin appeared first on ECH Counseling, PLLC.

Getting your Daily D.O.S.E (Dopamine, Oxytocin, Serotonin, and Endorphins) consistently and as much as possible can help keep these 4 chemicals at a stable level – Leaving you feeling motivated, good, and confident.  Since these 4 chemicals are so important, we will talk about each of them separately – Today let’s talk Oxytocin.

Oxytocin is a hormone and neurotransmitter that is produced in the hypothalamus and released by the pituitary gland. 

It is a critical hormone that supports many functions across the body and has been linked to a range of psychological, behavioral, and physical processes.

Oxytocin is often referred to as the ‘love hormone’ due to the impact it has on human behaviors and social interactions, including interpersonal connections, sexual arousal, romantic attachment, and parent-infant bonding. 

It helps us form attachments with others by building and maintaining social connections by increasing feelings of trust, generosity, and empathy. 

Researchers have also found that oxytocin can reduce anxiety and contribute to stress reduction.  

By making positive lifestyle choices and engaging in activities that promote social connection, relaxation, and well-being, you can naturally boost your oxytocin levels and reap the many benefits associated with this important hormone.

Here are several natural ways to increase oxytocin:

1. Practice yoga: Practicing yoga has been shown to increase oxytocin levels, reduce stress, and improve overall well-being.
2. Spend quality time with loved ones: Engaging in activities with loved ones such as hugging, kissing, and holding hands can increase oxytocin levels. Spending time with people you care about and engaging in positive social interactions can also have a host of other mental health benefits.
3. Get a massage: Massage therapy has been found to increase oxytocin levels and reduce stress and pain.
4. Practice mindfulness meditation: Mindfulness meditation has been found to increase oxytocin levels. Regular meditation practice may be a promising natural way to increase oxytocin and promote feelings of well-being.
5. Spend time in the sun: Vitamin D, which is produced when your skin is exposed to sunlight, may increase oxytocin levels. Spending time outside and getting regular sunlight can have numerous other physical and mental health benefits as well.

Overall, oxytocin is an important hormone that plays a crucial role in human behavior, social interaction, stress management, and reproductive health.

If you’re interested in learning more about oxytocin, you can check out sources below:

https://my.clevelandclinic.org/health/articles/22618-oxytocin

https://www.medicalnewstoday.com/articles/275795 

https://www.healthline.com/health/how-to-increase-oxytocin

https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormone

These practices above could help support healthy oxytocin levels, however, if you are feeling stuck, have loss of interest, or no motivation – We can help you with support, guidance, tools, and insight to help EMPOWER you to COPE and HEAL in order to move forward.

To book an appointment or have questions, please go here: https://echcounseling.com/contact/

Reach out today at in**@***********ng.com or 815-363-0864

The post Daily D.O.S.E – Oxytocin appeared first on ECH Counseling, PLLC.

Getting your Daily D.O.S.E (Dopamine, Oxytocin, Serotonin, and Endorphins) consistently and as much as possible can help keep these 4 chemicals at a stable level – Leaving you feeling motivated, good, and confident.  Since these 4 chemicals are so important, over the next 4 weeks we will talk about each of them separately – Today let’s talk Dopamine.

Dopamine is a type of neurotransmitter that plays a crucial role in transmitting messages between nerve cells. Referred to as a chemical messenger, dopamine is involved in various important functions within the body, including movement, memory, reward, and motivation. Since this ‘feel good’ neurotransmitter is involved in reinforcement, it can elicit feelings of pleasure when intrinsic and extrinsic rewards occur.  

This important chemical has been linked to various benefits such as:

*Improving cognitive function

*Impacting processing speed

*Strengthening decision making

*Enhancing mood

*Increasing attention

*Facilitating creativity

*Helping in forming relationship bonds

So, when we aren’t motivated, we lack engagement, have decreased mood, and no rewards occur to provide that ‘feel good’ feeling – This could become a cycle, leaving one feeling stuck.  By utilizing some of the tips below, you can raise your dopamine levels and start to break the cycle.

Here are some ways to increase dopamine levels naturally, you can try incorporating the following practices into your lifestyle:

1. Get regular exercise: Engaging in physical activity has been shown to increase dopamine release in the brain. Aim for regular exercise, such as aerobic exercises, resistance training, or activities you enjoy.
2. Get enough sleep: Adequate sleep is essential for overall brain health, including dopamine regulation. Establish a consistent sleep schedule and practice good sleep hygiene to ensure quality sleep.
3. Practice stress management: High levels of stress can adversely affect dopamine levels. Incorporate stress-management techniques into your daily routine, such as meditation, deep breathing exercises, or engaging in activities you find relaxing and enjoyable.
4. Listen to music: Listening to music that you enjoy can stimulate dopamine release and enhance mood. Choose music that uplifts and energizes you.
5. Get outside and absorb the sun – While outside take a walk, talk with a friend, listen to music, or enjoy one of your favorite podcasts.
6. Set and achieve goals: Accomplishing goals, big or small, can stimulate dopamine release and provide a sense of achievement and satisfaction. Break your goals into manageable steps and celebrate your progress along the way.

Now it is important to note that excessive or deficient dopamine levels have also been linked to several mental health and neurological disorders. The exact benefits of dopamine are still not fully understood. More research is needed to better understand and harness the benefits of dopamine.  If you’re interested in learning more about dopamine, you can check out sources below. 

https://www.sciencedaily.com/releases/2020/10/201022171924.html

10 Best Ways to Increase Dopamine Levels Naturally – Healthline

7 Natural Ways to Increase Your Dopamine Levels – Verywell Mind

Dopamine: What It Is & What It  Does

Dopamine: The pathway to pleasure – Harvard Health

These practices above could help support healthy dopamine levels, however, if you are feeling stuck, have loss of interest, or no motivation – We can help you with support, guidance, tools, and insight to help EMPOWER you to COPE and HEAL in order to move forward.

To book an appointment or have questions, please go here: https://echcounseling.com/contact/

Reach out today at in**@***********ng.com or 815-363-0864

The post Daily D.O.S.E – Dopamine appeared first on ECH Counseling, PLLC.

Getting your DOSE consistently and as much as possible can help keep these chemicals at a stable level – Leaving you feeling motivate, good, and confident.  

DOPAMINE is an important part of our reward system, the brain releases dopamine when you do things that you enjoy or when you complete a task. It helps you get through that to-do list, it motivates you, it keeps your moving!

In recent years, dopamine has become a topic because of its addictive nature and how closely tied it is to our technology habits. It is the instant gratification it gives us that makes it difficult to put the electronics down. Trying to find more activities that are in line with our priorities and values, can hold more lasting impacts.

FOR REWARD + MOTIVATION TRY:

•   Exercise
•   Engaging in a hobby 
•   New experiences
•   Completing a goal

OXYTOCIN occurs during positive social interactions – That tends to be the best way to increase this hormone such as working with others, sharing a meal, giving a gift, opening up emotionally, or providing full attention to someone.

Oxytocin boosts our immune systems, makes us better problem solvers, and makes us more resistant to the addictive qualities of dopamine mentioned above.  It gives more lasting feelings of calm and safety.

FOR LOVE + CONNECTION TRY:

•   Hugs
•   Socializing
•   Pet your animals
•   Give someone a compliment 

SEROTONIN gets produced when we feel satisfaction, sense of accomplishment, or recognition. Serotonin plays a role in the dynamics of pride, loyalty, and status – It allows one to accept themselves and builds confidence. It also helps regulate your sleep, appetite, and mood.

Serotonin can be found in the gut and it is governed by hunger – This is why hunger is often associated with a bad mood.

FOR GOOD MOOD TRY:

•   Sunshine (Vit D)
•   Gratitude/Positive journaling 
•   Meditation 
•   Diet for healthy gut

ENDORPHINS trigger positive feelings when you do something you enjoy. They also stimulate pain relief, the same reaction that occurs chemically when taking prescription opioids. 

Endorphins are essentially released in response to pain. They help us push our bodies beyond their comfort levels and persist when we might otherwise want to give up. Once you remove the pain part, endorphins can feel like a ‘high’ or even just a nice relaxing feeling – You know that ‘runner’s high’ people talk about.

FOR PAIN + STRESS TRY:

•   Exercise
•   Laughter
•   Taking a cold shower
•   Creating art/music

For starters, consider basic self care and build from there:

*Diet 

*Exercise

*Sleep hygiene

We can help you with support, guidance, tools, and insight to help EMPOWER you to COPE and HEAL in order to move forward.

To book an appointment or have questions, please go here: https://echcounseling.com/contact/

Reach out today at in**@***********ng.com or 815-363-0864

The post Get your D.O.S.E. appeared first on ECH Counseling, PLLC.

Since ‘what if’ thoughts aren’t truly real, try thinking of ‘what is’ real in the moment or situation instead. 

Too often we ask what if and then search for the answers – Trying to obtain answers to a question that truly isn’t a question at the moment. Focusing on the ‘what if’ thoughts can lead us to dwell in doubt.  If we replace our doubt with what is going on in the moment, we will begin a new way of thinking. Such as:

*‘What if they get sick?’  Try turning that ‘what if’ thought into ‘What is true right now is that everyone is healthy and at home.’

*‘What if I screw up at work and lose my job?’  That could turn into ‘What is true is I do have a job right now.’

*‘What if I fail at ‘XYZ’?’  Consider your mindset and change the thought to something along the lines of ‘What is true is I haven’t tried, but I can try and see what happens.  I have the capabilities to succeed.’

Now, sometimes we might have to plan, problem solve, or consider what might happen in the future in order to make decisions in the present.  But, there’s a big difference between intentionally thinking about the future and putting your life on hold due to worrisome thoughts that leave us mindless in the moment.  

Besides changing the ‘what if’ thoughts into ‘what is’ thoughts, you could challenge yourself with the following:

-Stop to consider the truth behind the ‘what if’ thoughts.  Such as looking to see if there is a core belief about yourself or fear behind it.

-Try changing the worries to facts of the present moment.

-Consider what would happen if the ‘what if’ did occur.  What would you do?  What would be the worse thing that could happen due to it occurring?

Someone might start to avoid these processes due to the feelings and discomfort that can be associated with them, to the point that they might continue to focus on the ‘what if’ vs the ‘what is’ due to this discomfort.  In the end, they might feel hopeless and helpless about the ‘what is’.  

If you are struggling with worrisome thoughts, we can help give you the tools, support, guidance, and insight to help EMPOWER you to COPE and HEAL in order to move forward.

To book an appointment or have questions, please go here: https://echcounseling.com/contact/

Reach out today at in**@***********ng.com or 815-363-0864

The post ‘What is’ vs ‘What if’ appeared first on ECH Counseling, PLLC.

The 3 Rs that could help one manage their anxiety are actionable skills and strategies:

-Recognize: Identify when feeling anxious and observe any physical signs or behaviors that may be present.  Recognize it is a chemical reaction.

-Relax: Engage in relaxation techniques such as deep breathing to increase oxygen to the brain, progressive muscle relaxation to decrease tension, or guided imagery.  Overall, these skills help decrease cortisol which in the end slows down the fight or flight response. 

-Redirect: Refocus on the present moment and engage in activities that could help to reduce anxiety – To be mindful and deflect the energy.

We can manage our anxiety more effectively by identifying the anxiety, utilizing relaxation skills, and redirecting/reframing the worries.

Are you looking for more support?

Working with a therapist can help give you tools, skills, and guidance –

To help you gain insight to move forward. 

Get in touch with us today to get started.

https://bbbstampabay.org/wp-content/uploads/2020/04/The-3-Rs-of-Anxiety-Management.docx

https://www.amatxmed.com/blog/2020/october/take-control-of-your-anxiety-using-the-three-rs-/

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