Category: Coping Skills

Peaceful woman practicing Anxiety therapy techniques in Orlando

Anxiety Therapy Orlando: 7 Natural Anxiety Relief Tips from an expert Holistic Therapist

January 3 • Written by: Jennifer Sierra, LMHC

As winter invites us to slow down and rest, many of us find ourselves doing the opposite – constantly moving, doing, and thinking. If you’re reading this, you might know how hard it is to simply sit still, to quiet your mind, or to stop carrying everyone else’s needs on your shoulders. As a therapist who helps people find natural ways to heal from anxiety, I see how deeply this always-on state affects people’s lives.

Does this sound familiar? Your mind races the moment things get quiet. Even after checking everything off your to-do list, you can’t truly relax. There’s always this feeling that you need to stay in control, to make sure nothing falls apart. Maybe you’ve noticed that even during happy moments – like celebrating an achievement or enjoying time with friends – there’s this restless voice in your head asking “what’s next?” You’re not alone in feeling this way. Research shows more and more people are experiencing this kind of ongoing anxiety in today’s non-stop world [1].

Living with anxiety is like carrying around a heavy backpack that no one else can see. It shows up as tight shoulders, a churning stomach, and that endless feeling that you should be doing more. It’s tiring being the person who can’t switch off, who feels responsible for everything and everyone, who struggles to just be in the moment without thinking about tomorrow. But hidden in this struggle is something beautiful – a chance to reconnect with your inner peace and discover a gentler way of living.

At Holistic Mental Health Counseling in Orlando, we help clients manage anxiety through a holistic approach that goes beyond just talk therapy. Here are seven natural strategies you can start using today to reconnect with calm and build balance in your life.

What’s Really Going On With Anxiety?

Let’s get real about anxiety for a moment. Those racing thoughts, the tight chest, the feeling that everything might fall apart if you let go for just a second? That’s your body and mind trying to protect you [2]. If you grew up having to be the responsible one or take care of yourself emotionally, these feelings probably feel like old friends. While anxiety sometimes serves as a form of self-protection, it doesn’t have to control your present. The key is to understand the underlying cause and find tools that allow you to work through it.

7 Holistic Tools for Anxiety Relief

At HMH Counseling, we believe in treating anxiety not just as something to “fix,” but as a part of your story that deserves understanding and gentle care. Here are some approaches in addition to traditional talk therapy, that have helped many of my clients find more peace and overall wellness into their lives:

1. Mindfulness (But Not the Instagram Version)

Forget the perfect meditation poses. We’re talking about simple, real-world practices you can do even during your busy day [3]:

Taking three deep breaths before checking your morning emails
Feeling your feet on the ground during stressful moments
Finding micro-moments of pause between tasks
Daily check ins to tune into your body and learn what you need in the moment

These micro-moments of mindfulness allow your brain to reset without requiring a huge time commitment.

2. Move Your Body

Anxiety settles into your body, often as muscle tension or restlessness. Your body holds so much of your anxiety, and moving it mindfully can be incredibly healing [4]. Gentle movement can be surprisingly powerful in releasing this tension.

Stretch for a few minutes before your morning coffee.
Take a 10-minute walk during lunch to clear your head.
Dance to your favorite song in the kitchen just because it feels good.

The goal isn’t strenuous exercise—it’s being kind to your body in the way it needs most.

3. Spend Time in Nature

Nature offers one of the simplest tools for stress relief. No matter where you live, there are small ways to bring its calming effects into your routine.

Take a short walk outside to get some sunlight and fresh air.
Create a small indoor garden with plants that bring life into your space.
Find a favorite spot outdoors where you can reflect or relax, even for a few minutes.

Research has shown that spending time in nature balances mood and reduces anxiety.

4. Express Your Creativity

Creative expression is a powerful, but often overlooked, way to process anxious feelings. Studies have shown that creative expression can be powerful medicine for anxiety [6]. You don’t have to be an artist to benefit. Simple, enjoyable activities like these can help:

Keep a journal to jot down thoughts before bed.
Doodling during your coffee break
Playing music that moves you
Coloring while listening to podcasts

When you’re feeling stuck, creativity can open up new emotional pathways.

5. Nourishing Meaningful Connections

For those of us who learned early on to handle everything alone, asking for support can feel foreign. But connection is medicine [7]. As anxiety therapy progresses my clients find that, it becomes less strained and easier with each step forward. his might look like:

Finding friends who understand your journey
Joining communities of like-minded people
Setting boundaries with relationships that drain you
Creating space for meaningful conversations

6. Prioritize Holistic Self-Care

Think beyond bubble baths (though those are nice too!). Real self-care goes deeper than occasional treats. It’s about building habits that nurture your physical and emotional well-being daily. For instance:

Creating a morning routine that feels grounding
Setting boundaries that protect your time, energy and heart
Choosing foods that support your mood
Getting enough rest (even if it means saying no sometimes)

7. Seek Professional Comprehensive Support

In today’s fast-paced world, it’s easy to fall into patterns that hold you back. You might find yourself prioritizing others at the expense of your own needs, battling constant worry or shying away from conflicts or new experiences. Sometimes, the strongest thing we can do is ask for help.

Research shows that therapy, especially when combined with holistic approaches, can make a real difference [8]. At HMH Counseling, led by Jennifer Sierra, LMHC, we understand the importance of a comprehensive approach.

Our sessions provide a safe and supportive space where you can:

Process past experiences at your own pace

Learn practical tools for managing anxiety

Develop a healthier relationship with yourself

Explore the connection between your past and present challenges

Whether it’s managing perfectionism, setting boundaries, or coping with life transitions, we’ll work together to craft a personalized plan for your unique needs.

My approach blends compassion with creativity. I offer more than just talk therapy – I provide practical, actionable strategies you can implement in your daily life. Together, we will:

Make sense of your challenges
Break old patterns
Rediscover calm and strengthen connections

I’ll help you take control of anxiety and overwhelm by developing personalized coping strategies, creating self-care routines you’ll actually enjoy, challenging perfectionist thoughts, and fostering self-compassion. Together, we can break free from the habits that once protected you but are now standing in the way of your growth and happiness.

Take the First Step Today

If you’ve been thinking about therapy but haven’t taken the leap, I get it. It’s a big step. But making the decision to address your anxiety actively can open doors to a more peaceful, balanced life.

If you’re ready to explore anxiety therapy in Orlando with someone who gets it, we’re here to help. Schedule a session with Jennifer Sierra, LMHC, and take the first step toward living with less anxiety and more joy.

Contact us today to begin your healing journey.
You’ve already shown incredible strength just by acknowledging that you need support. Together, we can build the life you truly want and deserve. By applying these practical strategies, you can start to reclaim moments of calm and control over your anxiety. Remember, it’s all about small, manageable steps—and you don’t have to take the alone.

References

[1] American Psychological Association. (2022). Stress in America™ 2022: Concerned for the future, beset by inflation. https://www.apa.org/news/press/releases/stress/2022/concerned-future-inflation

[2] van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.

[3] Hoge, E. A., Bui, E., Marques, L., Metcalf, C. A., Morris, L. K., Robinaugh, D. J., Worthington, J. J., Pollack, M. H., & Simon, N. M. (2013). Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: Effects on anxiety and stress reactivity. The Journal of Clinical Psychiatry, 74(8), 786-792. https://doi.org/10.4088/JCP.12m08083

[4] Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry, 4, 27. https://doi.org/10.3389/fpsyt.2013.00027

[5] Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., de Vries, S., Flanders, J., Folke, C., Frumkin, H., Gross, J. J., Hartig, T., Kahn, P. H., Kuo, M., Lawler, J. J., Levin, P. S., Lindahl, T., Meyer-Lindenberg, A., Mitchell, R., Ouyang, Z., Roe, J., … Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903. https://doi.org/10.1126/sciadv.aax0903

[6] Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254-263. https://doi.org/10.2105/AJPH.2008.156497

[7] Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: From neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35-40.

[8] Lake, J. (2017). The integration of psychotherapy and complementary and alternative medicine: A vision for the future. Alternative and Complementary Therapies, 23(1), 14-20.

Disclaimer: The content provided on this blog is for informational purposes only and is not intended to serve as professional advice, diagnosis, or treatment. The information shared is based on our understanding and interpretation of various mental health topics. It is important to recognize the complexity of mental health issues, and the advice provided here may not address the specific needs of every reader. The content on this blog should not be considered a substitute for professional advice from a qualified mental health professional. Always seek the advice of a licensed therapist or other qualified mental health provider with any questions or concerns you may have regarding your mental health or well-being.

Festive holiday decorations with a peaceful, calming atmosphere, illustrating strategies for managing stress and anxiety during the holiday season in Florida.

Managing Holiday Stress and Anxiety: Finding Peace in Orlando, FL

December 14 • Written by Jennifer Sierra, LMHC

“We were together. I forget the rest.” — Walt Whitman

Navigating Holiday Challenges

The holiday season brings a whirlwind of emotions and potential stressors. At Holistic Mental Health Counseling, led by Jennifer Sierra, LMHC, we understand the delicate balance between celebration and overwhelm.

The Holiday Stress Reality

41% of people report increased stress during the holiday season, with family dynamics, financial pressures, and unrealistic expectations taking a significant toll.[1]

Holistic Approach to Mental Wellness

In our integrative mental health practice, we believe in addressing stress through a comprehensive, whole-person perspective. The holidays are not just a time of external celebration, but an opportunity for internal growth, self-reflection, and healing. Our approach combines multiple therapeutic modalities to support your mental and emotional well-being during this intense period.

The Mind-Body-Spirit Connection

Holistic Mental Health Counseling, led by Jennifer Sierra, LMHC recognizes that our emotional experiences are deeply interconnected with our physical, mental, and spiritual well-being. During the holidays, this interconnection becomes even more pronounced. Stress doesn’t just affect our minds; it manifests in our body through tension, disrupted sleep, compromised immune function, and altered hormonal responses.

Integrative Stress Management Techniques

Our holistic approach incorporates evidence-based and complementary strategies in addition to traditional talk therapy:

Mindfulness Meditation: Grounding techniques to center yourself in the present
Nutritional Counseling: Supporting mental health through diet
Cognitive-Behavioral Strategies: Reframing holiday pressures
Personalized Self Care Plan and wellness coaching

Maintaining Physical and Mental Wellness

Exercise: Your Emotional Reset Button

The holiday season often throws off our usual fitness routines, making it hard to keep up with regular exercise. However, staying active is essential for both physical and mental well-being. Exercise has been proven to reduce anxiety symptoms by as much as 45%, providing a natural boost to your mood and helping you reset emotionally during the busy season. When you’re able to prioritize movement, even amidst holiday chaos, you can feel more grounded and centered.

Simple Holiday Fitness Strategies:

Short, Intense Workouts: Try 20–30-minute high-intensity interval training (HIIT) to get your heart pumping in less time.
Family Fitness: Take a walk together or turn on a holiday dance playlist for a fun, active bonding experience.
Indoor Alternatives: Utilize online fitness classes or home workout videos to fit in exercise, even on rainy days.
Nature Walks: A simple stroll outside not only benefits your body but also refreshes your mind and spirit, making it a great way to unwind.

As you make time for movement, don’t forget that what you eat also plays a key role in supporting your emotional and mental health. Mindful eating can be a great complement to exercise, helping you nourish your body and mind during the holidays.

Mindful Eating: Nourishing Body and Soul

Did you know that the average American gains between 5-10 pounds during the holiday season, often due to disrupted routines and emotional eating?.[3]

Mindful eating can be your compass: Mindful eating involves being fully present and aware of your eating experiences, without judgment. It’s about tuning into your body’s hunger and fullness signals, savoring each bite, and making conscious food choices. During the holidays, mindful eating can help you navigate the abundance of rich foods and social gatherings. By listening to your body’s needs, you can enjoy your favorite holiday treats in moderation, without feelings of guilt or deprivation. Mindful eating also encourages you to slow down, appreciate the flavors and textures of your food, and engage in meaningful conversations with loved ones. By bringing mindfulness to the table, you can nourish both your body and soul this holiday season.

Mindful Eating Approach

Listen to Hunger Cues: Eat when truly hungry
Savor Each Bite: Practice present-moment awareness
Balance, Not Restriction: Enjoy treats without guilt
Engage Your Senses: Notice the colors, aromas, and textures of your food
Eat Slowly: Put your fork down between bites and chew thoroughly
Connect with Others: Engage in meaningful conversations during meals

Reflection and Connection: Finding Meaning in Traditions

As we navigate the holiday season, make the time to take a step back and reflect on the traditions you hold dear. By asking ourselves two critical questions, we can gain a deeper understanding of what truly matters:

Why am I dedicating myself to this tradition?
What meaning does this tradition hold for me?

By answering these questions honestly, we can prioritize the traditions that bring us genuine joy and connection, while letting go of those that no longer serve us.

Practical Self-Care Strategies

💚 Approach Expectations Compassionately

Be flexible with yourself
Recognize perfection is the thief of joy

💚 Prioritize Present Moment

Focus on experiencing joy
Let go of unrealistic standards

Holistic Wellness: A Path Forward

Neuroplasticity and Holiday Stress

Ever wonder how your brain handles stress? Think of your mind like a flexible muscle that can actually change and adapt. Recent neuroscience is uncovering something fascinating: our brains aren’t fixed, they’re more like a remarkable GPS that can constantly reroute. During the holidays, when stress can feel overwhelming, practicing mindfulness might be like giving your brain a gentle, compassionate software update.

Researchers are discovering that consistent practices like meditation, deep breathing, and present moment awareness could help our brains develop more flexible stress responses. It’s not magic, and we’re still learning, but early evidence suggests that how we pay attention and treat ourselves matters. Each mindful moment might be helping your brain create new, more resilient neural pathways – kind of like building mental strength training, but gentler.

This holiday season, remember that managing stress is a journey of self-compassion and intentional care. By integrating mindful practices, understanding our physical and emotional needs, and approaching traditions with awareness, we can transform holiday challenges into opportunities for growth and connection. Our approach is not about perfection, but about learning how to listen to and honoring the needs of your mind, body and spirit.

At Holistic Mental Health Counseling, in Orlando, FL we offer:

Online therapy sessions
Specialized support for:
- Anxiety management
- Stress reduction
- Life Transitions
- Emotional well-being
- Integrative mental health consultations
- Mind-body wellness workshops
- Personalized stress management plans

Embrace a balanced holiday experience. At HMH Counseling, we’re here to support your journey towards holistic mental health throughout every season.

Visit www.hmhcounseling.com/services/ to learn more about how we can support your mental health journey.

Sources:

American Psychological Association, “Stress in America” Report, 2022
Journal of Clinical Psychology, “Exercise and Mental Health”, 2021
National Institutes of Health, “Holiday Weight Gain Patterns”, 2023
Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions. Nature Neuroscience, 15(5), 689-695.

A woman standing in the snow, blowing snow out of her hand. She is wearing a warm coat, hat, and gloves, and appears to be enjoying the serene winter landscape. This image represents finding inner peace and stress relief during the holiday season with expert-approved self-care tips

7 Holiday Self-Care Tips For a Stress-Free Season

November 26 • Written by Jennifer Sierra, LMHC

The holiday season can be both joyous and overwhelming. It’s important to prioritize your mental and emotional well-being while also enjoying the celebrations and gatherings. At Holistic Mental Health Counseling, we understand the significance of self-care, especially during this hectic time of year. In this blog post, we will share 7 holiday self-care tips to help you navigate this season with ease and grace.

Set Healthy Boundaries with Family and Loved Ones

Maintaining your mental and emotional well-being during the holidays requires prioritizing your mental health and setting healthy boundaries. One effective strategy is to create a family calendar of events, ensuring that everyone’s input is valued and considered. If certain family members frequently push boundaries, make a plan to avoid them at holiday events or if possible, have an exit strategy if your boundaries are continually crossed. You are under no obligation to stay in an environment that lacks respect for your boundaries.

Incorporating Self-Care Practices into Your Holiday Routine

Amidst the holiday chaos, it’s important not to neglect self-care. Take time for yourself to relax and recharge. Whether going for a walk in nature or practicing mindfulness, find activities that help you decompress and rejuvenate. Planning intentional alone time, such as waking up 30 minutes earlier for meditation or reflecting on gratitude, can set a positive tone for the day.

Emotional Support: Journaling or Seeking Guidance from a Trusted Friend or Therapist

Journaling or talking to a trusted friend or therapist can provide a safe space for expressing and processing emotions. Take some time each day to write down your thoughts and feelings or reach out to someone you trust for sharing and discussing what’s on your mind. The holidays can be especially difficult if you struggle with anxiety or have unresolved family conflict. It’s okay to reflect and acknowledge those difficult feelings. Remember, you don’t have to navigate the holiday season alone.

Getting Professional Help: Recognizing When to Seek Support

Feeling overwhelmed during the holiday season is common, making it important to prioritize your mental well-being. If you find yourself struggling in your day-to-day life, seeking professional support can make a significant difference. A trained therapist can offer valuable guidance and a safe space to navigate challenges, promoting your overall well-being.

There are several signs worth being aware of that may indicate the need for professional support, such as:

Persistent feelings of anxiety, sadness, or hopelessness
Loss of appetite or difficulty sleeping
Conflict or withdrawal from others

If you notice any of these signs, seeking the assistance of a therapist can make a difference. They can help you address these challenges and develop effective coping strategies. During the holiday season, stress levels often rise, so remember that it is perfectly acceptable to reach out for help when needed.

Cultivating Gratitude to Refocus on What You Have

Practicing gratitude can shift your perspective and bring more peace into your life. Take a few moments each day to reflect on what you are grateful for. This simple act can help you cultivate a sense of contentment and appreciation, even during challenging times.

Letting go Perfection: Being Flexible with Expectations

The holiday season often brings with it a set of high expectations. It is best to approach these expectations with flexibility and realism, both for yourself and for others. When we constantly strive for perfection, we miss out on fully experiencing and enjoying the present moment. It is perfectly acceptable to let go of certain traditions or expectations that no longer serve our well-being.

If the pressure of managing anxiety or finding gifts for everyone becomes overwhelming or causes financial stress, perhaps consider starting a new tradition that focuses on meaning rather than materialism.

It is important to acknowledge that attending every holiday event and preparing elaborate dishes for every occasion might not be realistic or sustainable. Consider a compromise and approaching things differently. For instance, instead of making everything from scratch, consider bringing store-bought dishes to some events. This allows you to participate without spreading yourself too thin.

Additionally, it is completely acceptable to say no to events or activities that feel overwhelming or do not interest you. By setting boundaries and reevaluating how you allocate your time and energy, you can begin to nourish your well-being during the holidays.

One helpful suggestion is to create a list of all the events and obligations during the holiday season. This allows you to prioritize the ones you genuinely want to attend while granting yourself grace for the ones you might need to decline. Self-care and maintaining your mental well-being should be at the top of your priorities during this time.

By embracing flexibility and adjusting your expectations, you can create a more manageable and enjoyable holiday season for yourself and those around you. Letting go of unnecessary pressures and adopting a more balanced approach will contribute to a relaxed and stress-free experience.

Starting New Holiday Traditions

Creating a new holiday tradition can bring a sense of excitement and joy to the season. Whether it’s a new family activity, a random act of kindness, or a solo adventure, starting a new tradition can help you create meaningful memories and embrace the holiday season with a fresh perspective.

A helpful question to ask yourself is: Why am I doing this? What significance does this tradition hold for me and my family? Asking these questions can enable you to cultivate traditions that embody personal meaning and align with your values and desires.

Conclusion

Navigate this holiday season with ease and grace by practicing self-love and self-compassion. By setting healthy boundaries, prioritizing self-care, seeking support when needed, focusing on gratitude, being flexible with expectations, and starting new traditions, you can create a holiday season that is both meaningful and manageable. Your well-being matters, and by taking care of yourself, you can truly enjoy and embrace the holiday season.

If you or someone you know is struggling with anxiety or any mental health challenges during the holiday season, reach out to a professional therapist for support. Taking care of your mental well-being is important, and seeking professional help can provide valuable guidance and tools for managing stress and finding balance. Contact HMHCounseling.com today to schedule a consultation and prioritize your mental health this holiday season.

References:

Mayo Clinic Health System. (2021, July 20). 11 Tips for Coping with an Anxiety Disorder. Speaking of Health. Retrieved from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder

heart drawn in sand at beach. — Self-Love

What Is Self-Love and Why Does Your Mental Health Depend on It?

June 8 • Written by Jennifer Sierra, LMHC

What Is Self-Love?

Self-love is an essential component of maintaining good mental health. It involves nurturing your well-being and personal growth, regardless of circumstances. Self-love encompasses self-acceptance, self-awareness, and caring for your mind, body, and spirit.

What Is the First Step?

The first step towards cultivating self-love is developing self-awareness. Taking the time to understand yourself and your needs is crucial. Practicing mindfulness can help you become more self-aware by tuning into your body and thoughts. By identifying your needs in the moment, you can respond to them effectively.

Ask yourself questions like:

What sensations am I feeling in my body?
Am I holding my breath or tensing my shoulders?
What triggered my reaction?
When did I last eat? Am I feeling lightheaded?

What does Self-Love Look Like?

Self-love manifests differently for each person, depending on their unique needs and life circumstances. It’s important to maintain awareness of your evolving needs and adjust your self-love practices accordingly. Here are some examples of what self-love can look like:

Making sure you are getting enough sleep.
Maintaining a balanced diet
Practicing forgiveness towards yourself and others
Learning to say “No” when necessary.
Speaking up for yourself
Asking for help when needed
Aligning your life choices with your values
Setting realistic expectations for yourself
Finding ways to choose joy in everyday moments.
Making time for activities that energize you.
Engaging in activities that bring a smile to your face.
Giving yourself a pep talk on a bad day
Allowing yourself moments of stillness and reflection
Incorporating regular exercise into your routine
Engaging in prayer, meditation, or other spiritual practices
Exploring and expressing your creativity

Why is Self-Love Important?

Cultivating self-love enables you to establish healthy boundaries and understand your desires and needs, leading to more authentic and fulfilling relationships with yourself and others. Taking care of your mind, body, and spirit fosters a zest for life and a desire for continued growth and learning.

Why Is It So Difficult?

During times of stress or significant life transitions, it’s easy to sideline self-love. You may find yourself wondering how you veered off course and if you can ever get back on track. You may find yourself making excuses or putting things off. Part of Self Love is having the discipline of doing what is best for you, even when you don’t feel like it or feel it is a waste of time. It’s normal to stumble, and self-awareness allows you to recognize when things are amiss. Embrace the discomfort that accompanies change; it’s an integral part of the process.

Putting Self-Love into Practice

Self- Love may not come naturally to you, especially if you grew up in a dysfunctional environment or lacked positive role models. As you embark on the journey of putting self-love into practice, remember to have self-compassion. There may be moments of self-doubt or setbacks along the way but it’s important to keep going. You deserve love and respect.

Self-compassion is an essential aspect of putting self-love into practice. Treat yourself with the same kindness and understanding that you would extend to a loved one. Instead of dwelling on past mistakes or perceived failures, embrace them as opportunities for growth and learning. Be patient with yourself and acknowledge that you are doing the best you can in each moment.

Incorporating self-care rituals into your daily life is a powerful way to demonstrate self-love. Engage in activities that nourish your mind, body, and soul. Whether it’s taking a leisurely walk in nature, indulging in a hobby that brings you joy, or practicing mindfulness and meditation, prioritize activities that promote self-care and overall well-being.

To get started, choose one thing you can do for yourself and focus on consistently meeting that need until it becomes a habit. Patience and taking small steps are essential on this journey. Over time, the daily changes you implement will become an effortless natural part of your life.

One powerful tool for cultivating self-love is practicing gratitude for yourself. Take time each day to acknowledge and appreciate your strengths, accomplishments, and the unique qualities that make you who you are. Celebrate your progress, no matter how small, and be gentle with yourself during times of difficulty or self-criticism.

Surround yourself with a support system that uplifts and encourages you. Seek out friends, family members, or mentors who truly see your worth and value. Engage in open and honest conversations with them, sharing your journey towards self-love and seeking their guidance or reassurance when needed. Remember, you don’t have to go through this process alone.

Self-love is a lifelong journey of honoring yourself and those you love. It empowers you to live authentically, be present, and feel comfortable in your own skin. Prioritizing self-love is vital for maintaining optimal mental health and overall well-being. You deserve the love and care that you give to others so be kind to yourself and embrace the practice of self-love.

6 Tips for Managing Negative Thinking

July 5 • Written By Jennifer Sierra, LMHC

At times, we all find ourselves caught in the grip of negative thoughts. During moments of heightened stress and anxiety, these thoughts can feel overpowering and difficult to shake off. They can impact our relationships, emotions, and even out physical health. While it’s impossible to eliminate negative thoughts entirely, there are strategies that can help you manage and navigate them more effectively.

In this blog post, we will explore 6 helpful tips to handle negative thoughts and improve mental clarity.

1. Learn to Recognize Negative Thoughts and Challenge Them

It’s hard to escape from negative thinking ruts when you don’t know you are doing it. Some telltale signs include:

Negative emotions
Tension in your body
Repetitive or unhelpful thinking that leads you in a circle

Once you recognize the negative thinking pattern, you can begin to challenge your thoughts by asking yourself questions. Is your thought based on facts? What is the is the evidence?

2. Get Moving.

Engaging in tasks that require physical movement and mental engagement can shift your focus to the present moment. Try activities like taking a phone-free walk while mindfully observing your surroundings or doing hands-on tasks like organizing your closet or washing dishes.

Remember that using busyness as a constant distraction from your emotions isn’t healthy. However, shifting gears and staying active can help reset your mind when caught in a negative loop.

3. Laughter.

The saying “Laughter is the best medicine” holds true. Laughing not only relieves stress and anxiety but also stimulates your heart, lungs, and muscles, while providing your body and mind with a healthy dose of oxygen. Incorporating more laughter into your day has long-term benefits, such as improving your immune system by reducing stress-induced negative thoughts.

4. Mindfulness and Meditation.

Mindfulness and meditation practices can help you observe negative thoughts without judgment. By bringing your attention to the present moment, you can detach from negative thinking and reduce its influence. Regular meditation cultivates a calm and centered mind, making it easier to let go of negative thoughts and focus on the positive aspects of your life.

5. Engage in Self-Care.

Self-care plays a crucial role in maintaining mental and emotional well-being. Engage in activities that bring you joy and relaxation, such as spending time in nature, practicing hobbies, taking warm baths, or listening to soothing music. Taking care of your physical health through exercise, proper nutrition, and adequate sleep also contributes to a more positive mindset.

6. Surround Yourself with Supportive People

Negative thoughts can feel overwhelming when you face them alone. Seek the support of trusted friends, family members, or a therapist. Sharing your feelings and concerns with them can give you a different perspective, empathy, and guidance. Surrounding yourself with positive and supportive individuals can help you challenge negative thoughts and maintain a healthier outlook on life.

Seek Professional help

Incorporating these tips for handling negative thoughts can help you improve your well-being and overall quality of life over time. Keep in mind that it is not easy and will take practice. If you are struggling to manage your negative thoughts on your own and they are impacting your quality of life, it may be time to reach out for professional help. A therapist can provide you with the support and tools needed to manage your negative thoughts and gain mental clarity.

Now accepting new clients. I would love to hear from you! Schedule an intro call with me today by clicking here

3 Ways Creating Poetry Can Help You Manage Difficult Emotions and Improve Mental Health

Creating Something Meaningful Can Motivate You to Journal About Your Emotional Conflict

Writing about your feelings and challenging life experiences is a healthy coping mechanism. A 2018 study shows that journaling is associated with less depressive symptoms and anxiety after 1 month and greater resilience after the first and second month. Studies also show that journal writing may help you identify and work through feelings, improve relationships, and learn new things about yourself.

Creativity Reduces Anxiety and Stress

It can reduce anxiety and boost your mood when you lose a sense of yourself and time because you are so focused on something. As you focus on creating a poem, you are no longer focusing on negative thinking and stress patterns. Completing your poem can give you a sense of accomplishment causing your brain to become flooded with dopamine, the feel-good chemical that is a natural anti-depressant and motivator.

You are also reframing your pain into a different perspective. Gaining a new perspective on your circumstances can help you find solutions and healthy ways to cope. It can also help you navigate your challenges more effectively in the future.

It Can Make You More Resilient

Everyone faces challenges in life. People that are emotionally and mentally resilient are the ones that have learned the tools to cope in healthy ways that promote personal growth. Creativity helps you to tap into your inner resources and find solutions. With time and practice, as you make creativity a habit, you will learn to see your difficult circumstances as an opportunity for growth. Instead of getting stuck, the next time you face a new challenge, you will have a newfound ability to face it with greater confidence.

One morning, during my daily meditation, as I was wrestling with grief over a situation with a family member, I remembered someone sharing with me about their hobby of writing Haiku poetry. That morning I decided for the first time, since probably the third grade, to write a Haiku. Condensing the intense emotion and pain into 3 lines and 17 syllables left me with a smile and a feeling of deep satisfaction. I created something meaningful to reflect on and see the beauty amidst the pain. “Finding one’s voice via poetic means can be a healing process because it opens up the opportunity for self-expression not otherwise felt through everyday words”.

Maybe you tried writing Poetry in the past and it wasn’t your thing. That’s okay. Everyone is different and what works for one person may not be right for you. Discover the creative outlet that works for you. For some people, it may be crocheting or playing a musical instrument. Whatever creative activity you decide to go with the key is not to give up if things do not change immediately. With persistence and the belief that investing time in your self-care can make a difference- you too can experience the benefits of feeding your soul.

If you are struggling with managing stress or coping with a difficult life transition we are here for you. Holistic Mental Health Counseling offers online therapy in Orlando and throughout Florida to help you find the support that your need. If you are interested in one-on-one sessions, contact us for a free 15-minute consultation.

Jennifer Sierra, LMHC