Category: Holistic Mental Health (Page 3 of 3)

Mother high fiving young daughter that is wearing a book bag and holding books

Balancing Priorities and Self-Care: 8 Tips for a Smooth Back-To-School Year Transition!

August 7  • Written by Jennifer Sierra, LMHC

As the summer days begin to wane and the leaves start to change color, a new chapter awaits on the horizon – the beginning of a new school year. The excitement of fresh beginnings, reuniting with friends, and embarking on new adventures can be invigorating. However, it’s all too easy to fall into the trap of an overzealous long to-do list of tasks and aspirations that might be more overwhelming than inspiring. In this blog post, we’ll explore how to transition into the new school year with grace and balance, steering clear of the perfectionist pitfalls often accompanying the back-to-school season. Research has shown that high levels of stress during the back-to-school transition can have negative effects on both academic performance and mental health, making it important for parents and students to prioritize self-care and stress management techniques during this time. Self-care practices can improve mental health.

1. Prioritizing Your Time

Before plunging headfirst into the overwhelming list of tasks, take a step back and assess what is essential and what can be set aside. Let’s be honest, we’ve all been there. If you haven’t managed to tackle the closet deep-cleaning mission over the past year, right before the school year might not be the best time to start. Setting unattainable goals can lead to burnout and disappointment. Instead, focus on a few key tasks that will genuinely enhance your transition. Prioritize items that will have a meaningful impact on your life and ease your transition, such as organizing school supplies, creating a study schedule, or setting up a dedicated workspace. First create a schedule: Make a list of all the tasks that must be completed before the school year starts. Then, create a schedule that prioritizes these tasks based on their importance and deadline. This will help you stay organized and make sure you remember everything necessary.

2. Declutter with Purpose

While the idea of cleaning out all of the closets might seem appealing, it’s helpful to approach decluttering with purpose. Instead of attempting to tackle your entire living space, choose one area that will significantly affect your daily life – whether it’s your study area, bedroom, or living room. Donate, discard, or organize items that no longer serve you, creating a fresh and inspiring space where you and your family can thrive during the upcoming school year. When decluttering, try to consider the purpose and value of each item. You can ask yourself if an item serves a practical purpose or brings you joy. If not, it may be time to let go of it. This can help you prioritize what to keep and what to discard. Once you have decluttered your space, you can move on to crafting a back-to-school routine.

3. Craft a Realistic Back-to-School Routine

Crafting a routine that aligns with your personal needs and responsibilities is crucial. Establish a routine that allows for a healthy balance between academic pursuits, social interactions, and self-care. Having a consistent morning routine can help children feel more organized and prepared for the day ahead. One way to accomplish this is by having a solid morning routine. This can include waking up at the same time every day, eating a healthy breakfast, and getting dressed for the day. A consistent routine can help children feel more organized and prepared for the day ahead. When establishing your routine, make sure to leave room for prioritizing self-care.

 

Mother helping young daughter pack book bag

4. Prioritize Self-Care

Transitioning into a new school year can be demanding. Still, it’s essential to prioritize self-care amidst the hustle and bustle. Set aside time for activities that rejuvenate your mind and body, whether it’s reading, exercising, practicing mindfulness, or spending quality time with loved ones. A well-nourished and rested individual is better equipped to navigate the challenges of the academic year. Establishing a healthy meal routine is a great way to prioritize self-care for the entire family. Parents can plan and prepare healthy meals and snacks in advance to ensure their children get the necessary nutrients to fuel their bodies and minds. This can also help reduce stress and save time during busy school days. Meal planning should be tailored to your realistic capabilities and preferences.

5. Emphasizing Meaningful Moments

Amid the chaos, it’s important to remember what truly matters: spending quality time with your loved ones and creating lasting memories. Include meaningful activities in your transition plan instead of focusing solely on completing tasks. Consider starting a new tradition that is simple and something to look forward to. Gathering as a family for a meal can be a wonderful ritual. Consider dedicating time to have a heartfelt dinner with your children on the evening before school resumes. Engage them in discussions about their goals for the upcoming school year, what they are looking forward to the most, and any concerns they might have. By giving importance to these meaningful conversations and shared moments, you have the opportunity to facilitate a more seamless transition for all family members.

Family eating dinner together

6. Balancing Commitments

It’s easy to become overwhelmed with the endless commitments and activities that come with the school year. However, finding a balance that works for you and your family is possible. Not everyone thrives in the same environment or has the same energy levels. For example, if planning a last-minute vacation before school starts will leave your family feeling overwhelmed and exhausted, it might be best to plan something simpler or postpone it. Take the time to assess your energy needs and those of your family members. Be mindful of your commitments and ensure that you have the necessary balance for your well-being and your family’s well-being. In addition to the emotional aspects of the transition, there are practical considerations to keep in mind. Building a buffer day before the first day of the school year can provide a much-needed opportunity for rest and relaxation for your family.

7. Keeping It Realistic and Flexible

Life is unpredictable, and plans may need to change. Give yourself the flexibility to pivot and adapt when unexpected circumstances arise. It’s okay to let go of extracurricular activities or adjust your schedule when necessary. Avoid pressuring yourself to accomplish everything on a perfect checklist. Focus on living in the moment and appreciating your life as it is.

8. Know that you are appreciated

Lastly, a special message of appreciation goes out to all the parents who are doing their best, striving to get things done. Recognize that you are valued. Give yourself credit for all your hard work, and remember that as long as you do your best, that is enough.

Conclusion

As the new school year approaches, it’s natural to feel a surge of motivation and excitement or possibly even dread and anxiety. However, approaching it from a balanced perspective can have a positive impact. Instead of succumbing to the allure of an overzealous to-do list, focus on setting realistic goals, decluttering with purpose, crafting a personalized routine, prioritizing self-care, meaningful moments, and doing your best given your circumstances. By embracing balance and mindful planning, you can embark on this new chapter with confidence and enthusiasm, ready to make the most of the opportunities that lie ahead and enjoy the ride along the way.

 

woman with arms overhead triumphantly facing the sun and mountains

Mental Health Therapy: How Therapy Can Help You Find Your Voice

August 5  • Written by Jennifer Sierra, LMHC

If you’re struggling with anxiety, depression, or another mental health condition, it can be hard to know where to start when it comes to finding help. Therapy is one option that many people consider when they’re looking for support.

Who Can Benefit from Therapy?

Therapy isn’t just for people with mental illnesses or other serious conditions. People who simply want to improve their lives sometimes benefit from it as well. Some common reasons for seeking therapy include:

Difficulty in your relationships

Challenging negative thinking

Discovering why you feel so disconnected

Working through difficult or painful childhood issues

Finding meaning and purpose

Improving your self-esteem

Establishing Boundaries with Your Therapist

It’s important to remember that in therapy, your main focus should be on your own well-being and growth. Your therapist is there to support and guide you, creating a safe space for you to explore and learn. While it’s natural to feel empathy towards your therapist, establishing boundaries and maintaining your own self-care is crucial. This freedom to solely focus on yourself and your journey of learning new communication methods can greatly contribute to the therapeutic process.

Two women engaging in conversation

The Therapeutic Relationship

Therapy is a collaborative effort, and your therapist is trained to create a supportive atmosphere of trust for you to explore your thoughts and emotions. They have their own support systems in place outside of therapy and are equipped to handle the challenges that may arise during your sessions.

A therapist is trained to create a safe environment by building a relationship based on trust and respect. As the trust between you and your therapist develops over time, you both can work towards uncovering and understanding the underlying causes of your struggles and seek healing together.

How Therapy Can Help You

Therapy can help you in several ways:

Understand yourself better: In therapy, you’ll learn about your likes and dislikes, how your past experiences affect the way you act now, and what experiences shaped who you are today. Understanding yourself better can allow you to make more intentional choices in your life and develop healthier relationships with yourself and others. Additionally, your therapist can provide you with tools and techniques for managing difficult emotions and navigating challenging situations.

Gain clarity on your goals: Your therapist will help guide you through any obstacles standing between where you are now and where you want to be in life — whether that means finding more meaning and purpose in your life or overcoming sadness or anxiety your therapist will provide guidance and support as you gain clarity on your goals. Through this process, you can develop strategies and take steps towards achieving the positive changes you desire in your life.

Get perspective on past experiences: A therapist will help put everything into perspective by looking at past events from several angles and helping you identify patterns so that they don’t keep happening over and over again in the future. Your therapist can provide you with tools and strategies for managing difficult emotions that may arise as you work through past experiences, helping you overcome obstacles that may have otherwise seemed impossible.

Try out new ways of communicating: During therapy sessions, you have the opportunity to explore and understand your patterns of communication, both with others and with yourself. A skilled therapist can help you identify any ineffective or harmful communication patterns that may be holding you back or causing conflict in your relationships. Through various therapeutic techniques, such as active listening and guided discussions, you can gain insights into your communication style and learn healthier ways of expressing your thoughts, feelings, and needs. Therapy can provide a supportive and non-judgmental space where you can practice assertiveness, effective listening, and emotional expression, allowing you to develop stronger communication skills to enhance your relationships and improve your overall well-being.

Woman with suite case walking towards the sun

 

The Journey of Therapy

Therapy is a process that requires patience and time.  Changes won’t happen overnight. Instead, therapy is a journey that has to be fully embraced. Throughout this journey, you and your therapist will work together to put the puzzle pieces together and identify how to best meet your needs. You can talk about things that are important to you without fear of judgment or ridicule.

As you grow in therapy, you’ll not only gain a deeper understanding of yourself but also of others around you. This newfound knowledge will equip you to face difficult situations in the future with more confidence and self-compassion. Therapy doesn’t have to be scary or intimidating — it can actually be something you look forward to.

 

 

I am, Jennifer Sierra, a licensed mental health therapist providing one on one online therapy in the state of Florida. If you or someone you love is suffering, please don’t suffer alone. You deserve to be heard, understood and cared for. There is more to your story, and I am here to help you start the next chapter.

Click the link below to self-schedule an intro call to see if we are a good fit or contact me securely my through my website contact page.

https://go.oncehub.com/HolisticMentalHealthCounseling

Mindfulness: Become Happier, Less Stressed, and Improve Your Mental Well-being

July 11 • Written By Jennifer Sierra, LMHC

What is Mindfulness?

There are many different definitions of mindfulness, depending on who you ask. It is as simple as bringing a compassionate awareness to the present moment. It is about noticing your sensations, thoughts, and emotions from a place of curiosity, not judgment.

Mindfulness acts as a means to bring the unconscious aspects of your mind into conscious awareness, allowing you to actively make choices that enhance your life. It is a powerful tool that can be used along with psychotherapy to more readily identify and address the root cause of what is impacting your mental health.

Mindfulness practices have been around for thousands of years and have been studied extensively for decades. It is often associated with Buddhism, which can lead to confusion about whether it is a religion or not. While mindfulness may have originated from Buddhist teachings, it is not limited to any particular spiritual or religious tradition. It can be practiced by anyone regardless of their faith.

It has been adapted and secularized for use in various settings, including mental health treatment. In fact, many mental health professionals use mindfulness-based interventions to help their clients manage symptoms of anxiety, depression, and other mental health conditions.

This simple practice can have a profound impact on our thoughts, emotions, and physical health. Mindfulness helps individuals become more aware of their thoughts and feelings, reducing anxiety and stress while increasing emotional intelligence and resilience. While mindfulness is not a religious practice, it can also be a valuable tool for individuals of any faith looking to deepen their spiritual connection and improve their mental health.

The Connection Between Mindfulness and Mental Health

Mindfulness helps you become more aware of your thoughts and emotions, which can reduce anxiety and stress. Focusing on the present moment allows you to:

  • Observe your thoughts and feelings without judgment or distraction.
  • Identify your triggers and underlying core issues
  • Develop a greater sense of control over your emotions, and
  • Reduce the impact of negative thoughts and feelings on your mental health.

Benefits of Mindfulness

Studies have found that mindfulness-based interventions can help individuals with anxiety disorders reduce anxiety symptoms and improve their overall quality of life. Research has also shown that mindfulness can also be an effective tool to reduce symptoms of depression and regulate emotions.

Other Benefits of Mindfulness include:

  • Reduced rumination (fixating on negative thoughts)
  • Lowered blood pressure & heart rate
  • Improved memory, attention & focus
  • Increased academic success
  • Increased ability to adapt better to negative or stressful events
  • Increased immune function and better general health
  • Less emotional reactivity & increased self-control
  • Increased relationship satisfaction
  • Enhanced mind-body connection
  • Greater mental clarity, calmness, and resilience

Incorporating mindfulness into your daily routine is key to reaping its rewards. By integrating mindfulness into your life, you can gain greater mental clarity, calmness, and resilience, leading to improved mental and emotional well-being.

How to Incorporate Mindfulness Practices into Your Daily Routine

  1. Start Your Day Mindfully

Begin your day with a few minutes of mindfulness practice. Before reaching for your phone or jumping out of bed, take a moment to focus on your breath, remember what you are grateful for and tune into your body and observe any sensations or feelings that arise. This simple practice helps you check in with yourself and determine your self-care needs to get through the day. It also can help you feel more grounded and present to enjoy your day.

  1. Mindful Eating

Rather than rushing through meals or eating while multitasking, take the time to engage your senses and fully enjoy your food. Pay attention to the colors, textures, and flavors of what you are eating. Chew slowly and savor each bite. Mindful eating can help you develop a healthier relationship with food and prevent overeating. It can also improve digestion.

  1. Mindful Movement

Incorporating movement into your daily routine is crucial for overall well-being. Whether it’s yoga, walking, or any other form of exercise, engage in it mindfully. Focus on the sensations in your body, the rhythm of your breath, and the present moment. Mindfulness movement also allows you to connect your mind and body, enhancing the benefits of physical activity.

  1. Mindful Moments

Throughout the day, take short mindful breaks to reset and recharge. These moments can be as simple as pausing to take a few deep breaths, stepping outside to connect with nature, or simply observing your surroundings with curiosity. These small moments of mindfulness can bring clarity and reduce stress.

  1. Mindful Technology Use

In our technology-driven society, being mindful of our screen time is important. Set aside designated periods to disconnect from digital distractions and engage in activities that promote presence and connection. Consider turning off notifications or removing tempting apps from your phone to avoid mindlessly falling into the endless loop of social media.

  1. Mindful Reflection

Before going to bed, take a few minutes to reflect on your day. Consider moments of gratitude, events, or experiences that brought you joy or lessons learned. This reflective practice allows you to gain insight and cultivate gratitude.

  1. Mindful Check-Ins

You can also check in with yourself throughout the day and ask yourself:

  • How do I feel right now?
  • What am I sensing physically and how would I describe it?
  • What thoughts did I have before I started feeling this way?
  • What about this situation is causing me feel to this way?

Mindfulness is a powerful tool for improving mental health and overall well-being. By cultivating a compassionate awareness of the present moment, mindfulness allows us to observe our thoughts and emotions without judgment, reducing anxiety and stress. It can help you identify triggers and regain control over your emotions so that you can make lasting changes.

The benefits of mindfulness also positively impact your physical health, memory, attention, academic success, immune function, and relationship satisfaction.

Seek Professional Help

While mindfulness is a powerful self-help tool that fosters self-awareness, it’s not a substitute for professional guidance or a one size fits all solution. Mental health is complex, and sometimes our struggles may require additional support. Just as we would consult a doctor for physical ailments, seeking help from a therapist, counselor, or psychiatrist can be invaluable for addressing mental and emotional well-being. Many different types of therapy worth exploring can help you understand and manage your mental health. Through various forms of therapy, including talk therapy, cognitive behavioral therapy, and mindfulness, a therapist can provide a safe and supportive environment where you can express your feelings, learn how to cope effectively and work through your challenges.

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

References:

Title: The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review
Authors: Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D.
Year: 2010
Journal: Journal of Consulting and Clinical Psychology
Volume: 78(2)
Pages: 169-183
DOI: 10.1037/a0018555
To access the full article, you can go to the following link: The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review

Title: Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression
Authors: Andrés, P., & Gili, M.
Year: 2019
Journal: Frontiers in Psychology
Volume: 10
Article: 506
DOI: 10.3389/fpsyg.2019.00506
You can access the full article here: Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression

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.

 

 

 

 

 

 

 

My Holistic Approach to Therapy

MY APPROACH TO THERAPY…

I use a collaborative holistic approach to treatment that is tailored to your needs. As a partner, I will guide and support you through your healing journey. You are the expert on you and will be treated as a whole and competent person. This includes your MIND, BODY and SPIRIT.

We may explore how your past is impacting your current behavior providing clarity on how to get unstuck. At times, I may assign tasks or between therapy activities to help create change by bridging what is learned in therapy into your day-to-day life.

MIND…

Our sessions may include, cognitive behavioral therapy or other evidence-based types of therapy based on your unique needs and preferences. I can help you to learn new coping skills and identify and change negative thinking patterns that will lead to lasting changes.

I will support you through life transitions so that you can identify your strengths, learn new ways to overcome your challenges and move forward with renewed hope.

BODY…

We may incorporate the practice of self- compassion and mindfulness. Neuroscience research reveals individuals that practice these techniques are happier and more resilient. Mindfulness helps strengthen the mind body connection allowing you to focus on what is happening right now so that life doesn’t pass you by. It teaches you how to listen to your body and connect more deeply to yourself and others.

Self-Compassion helps you listen to your body so that you can provide it what it needs like rest, nutrition, or exercise. It helps you challenge the inner critic that keeps you in the endless worry loop that is wearing you down.

We may also identify any dietary and lifestyle changes that can be made to optimize physical health and enhance mental health and wellbeing.

SPIRIT…

Everyone has their own view of spirituality/religion. Studies show that spirituality/religion has been found to have a positive effect on positive coping and can help you find purpose and meaning. It can also provide comfort and hope in times of suffering or loss.

It’s what makes you shine and feel alive.  Spiritual practices may include meditation, prayer, mindfulness, enjoying nature, creativity or helping others.

ALL OF YOU is welcome in our therapy sessions, this includes your spiritual wellbeing. I provide a safe place for you to talk about God, spirituality/ religious beliefs or (lack thereof) without judgment.

 

The mind and body and spirit are interconnected. When you have a healthy mind, body and spirit you can truly shine and be the best version of You!

 

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

 

Jennifer Sierra, LMHC

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