Category: Self Help

woman stressed depicting stress of self-help

Instagram and TikTok is NOT Your Therapist — 4 risks of social media self-help

August 1  • Written by Jennifer Sierra, LMHC

We’ve all been there – Mindlessly scrolling through Instagram and TikTok, in search of a quick fix to our latest emotional turbulence. What’s not to love about learning how to “Master Happiness In 3 Easy Steps” or taking the “Free & Quick Attachment Style Quiz” to learn what it takes to bring love back into your life. That glimmer of hope and anticipation just before consuming each one can be hard to resist.

On the surface, there’s nothing wrong with these posts. For some it can be entertaining and a way to unwind after a long day. In some ways, it has also made valuable mental health content more accessible.

However, beneath the shiny surface of some of these conveniently condensed, beautifully packaged glimmers of hope lurk a darker reality that’s far from picture-perfect. Relying on social media influencers for mental health tips can be risky—often, they oversimplify or misrepresent complex issues. This can lead to misunderstandings and even harm, especially when their advice doesn’t take your unique circumstances into account.

For true support, it’s important to seek out professional therapy tailored to your specific needs. At Holistic Mental Health Counseling, led by Jennifer Sierra, LMHC, we understand the importance of empowering our community by nurturing healthier digital habits. As a trusted local source for mental health counseling right here in Orlando, we are committed to supporting our clients through comprehensive and respectful approaches to mental wellness.

The reality is that human beings are incredibly complicated and unique. As an anxiety therapist, I can tell you that although anxiety disorders are highly treatable and the world’s most common mental disorder, not everyone responds to the same treatment. Due to everyone’s unique body chemistry and history, the presentation of anxiety symptoms, as well as the underlying causes and treatment can vary greatly from person-to-person.

A social media post can label and briefly describe a mental condition, but it is just a snapshot. It does not define or diagnose you. In fact, taken out of context, it can even become a barrier to getting the help that you need.

Has mindlessly scrolling through endless mental health social media content ever left you feeling confused or broken? Frustrated or Anxious? If so, rest assured you’re probably not the only one.

Here, I will be telling you 4 reasons that you should think twice before getting your therapy from social media, the value of self-help and its limitations, and questions to consider when engaging with mental health content.

4 Reasons to Think Twice Before Getting Your Therapy from Social Media:

1. It is Pathological Focusing on Labels:

Looking at mental health content outside of a therapeutic relationship can be pathological. It zooms in on the “issues,” leaving out the beautifully nuanced, one-of-a-kind human that you are. Focusing heavily on labels to describe symptoms you’re experiencing can also sometimes leave you feeling empty or broken without a real solution in sight, not to mention the fact that it may not even apply to you, or you circumstance.

Over-Identification with Labels

Some people can also over- identify with these labels and begin to see their lives through a lens that doesn’t allow them to see past it, to healing and growth. Yes, maybe some of these labels do apply to you or your circumstances. The fact is that we all have our idiosyncrasies and defenses that help us get through difficult times. It doesn’t make you defective; it makes you human.

2. Harmful Side Effects Unintended Consequences
overwhelmed woman due to self-help confusion, without expert guidance highlighted by Jennifer Sierra, LMHC

Maybe you’re actually trying to implement some of these “quick fixes” but are finding yourself feeling worse. This could be because you’re not addressing the overall picture or root cause. It would be very difficult to assess that on your own. Even therapists have to seek their own therapy due to blind spots when trying to assess their situation.

Risks of Self-Help

Self-help has been known to sometimes lead to burnout, anxiety, and a sense of inadequacy, not to mention misdiagnosis. When you’re constantly striving for perfection and never feeling good enough, you put a lot of pressure on yourself and create a lot of negative emotions. Finding resources that make it seem so easy may feel empowering initially. But over time, it can leave you feeling like you’re failing. It can also keep you from getting the professional support that you need. Left untreated, mental health issues can become worse and more difficult to treat.

3. Toxic Positivity The Danger of Oversimplification 

person with smiling mask, showing toxic positivity

Imagine waking up and it takes every ounce of energy and resolve within you just to get through the day. You scroll through social media to find a post telling you to “just be grateful” or “change your mindset” to overcome depression or anxiety. This simplistic view can be demoralizing to someone suffering from mental illness, making them feel misunderstood. It can also discourage someone from seeking the comprehensive support they need to address their mental health issues effectively.

A Holistic Approach

Although practicing gratitude and identifying negative thinking patterns are powerful and appropriate for some, it’s not a solution for all. It’s one of the many possible interventions that should be part of an individualized holistic plan for overall wellness.  In my experience working over 15 years as a therapist, I’m always in awe of how incredibly grateful my clients are despite difficult circumstances. They have great mental resolve and strength that allows them to continue facing each day with incredible grace and the courage to ask for help. The reality is that suffering is a part of the human experience. And sometimes we may all find ourselves needing someone to help bear that burden.

4. Leaves out Most Important Ingredient-Therapeutic Alliance & The Power of Human Connection

photos of a therapist showing compassionate support face to face

Healing begins through our connection to others. The therapeutic alliance has been well-researched and is known as the most important factor in successful outcomes. So much so that the actual interventions used are considered secondary.

Creating a Healing Environment

A good therapeutic alliance has the power to create an environment that promotes healing and self-awareness. It provides a space that allows you to put into practice the very skills and changes that you need to flourish in your daily life and relationships.

Questions to Consider When Engaging with Mental Health Content on Social Media

The next time you’re scrolling through the latest pop psychology trends on social media, take a moment to pause, and ask yourself the following questions.

1. Is this a credible source?
  • Remember, anyone can post content on social media. Licensed therapists, however, are held to higher standards and ethically required to include disclaimers with their social media mental health content, stating it is for educational purposes only and not a substitute for clinical advice or personalized care.
  • Consider the poster’s qualifications and motivations. Are they licensed professionals or a reputable source? Is their intent to inform and educate, or are they primarily concerned with seeking likes and follows?
2. How does this content make me feel?
  • Take time to assess your emotions before, during and after engaging with the content. Are you feeling more anxious or frustrated?
  • Consider if the content encourages genuine growth or if it’s quickly forgotten once you scroll past.
3. Is this helping or harming my mental health?
  • Notice if engagement leads to increased anxiety or other negative effects. This could signal that it’s time to reassess your social media habits.
  • For persistent or worsening mental health concerns, prioritize seeking professional help. Timely care from a qualified therapist can offer more effective outcomes than social media advice.

Choosing Credible Mental health resources

If you’re simply curious and want to learn more about mental health and prevention, be sure to also visit more lengthy self-help resources from reputable sources such as:

These organizations offer in depth, research backed information that can provide a more balanced understanding of mental health issues.

Self-Help Limitations

Although self-help can be a great resource, it does have limitations. It’s one thing to know what we need to change about ourselves, but it’s much harder to understand the deep-seated emotions and triggers that drive our actions. Without someone experienced to guide us, we can easily misunderstand our own feelings and actions. This misunderstanding can cause us to repeat unhelpful behaviors, leaving us stuck and frustrated.

The Value of Professional Therapy

beautiful path depicting the value of professional therapy

Individual Therapy provides the structure and accountability that you need to uncover deeper insights into the root causes of your challenges. Therapists can offer the objective perspective that is often missing in self-help. Above all, therapy offers a compassionate and understanding human connection, reminding us that we’re not alone in our mental health journey.

Get the Support You Need

Anxiety Therapy Orlando: Digital Wellness get the support that you need two hands

At HMH Counseling, we provide an individualized approach to care that is as unique as you. Our priority is always you and the therapeutic relationship that we develop through compassionate care. Our team is highly skilled and continually trained in the latest evidence-based practices and interventions. However, the human relationship is the foundation first and foremost. We see you as a whole person with unique experiences, culture, and strengths, rather than a problem that needs to be fixed. Through this nurturing relationship, combined with our interventions, your self-awareness, and commitment, healing becomes possible.

Your mental health journey is unique, and while social media can provide some insights, it’s no substitute for personalized, professional care. If you’re struggling, don’t hesitate to reach out for help. Are you ready to explore the roots of your anxiety, and discover a tailored approach to managing it?

 

Contact us today to learn more about the supportive therapy services available at HMH Counseling and what you can anticipate in your first visit. 

References:

Barber, L.K., & Smit, T. (2021). When Self-Help Hurts: Stress and the Self-Improvement Industry. Current Directions in Psychological Science, 30(1), 21-27.

Kaviani, H., Gray, J.A., Checkley, S.A., Raven, P.W., Wilson, G.D., & Kumari, V. (2004). Individual Differences in Anxiety and the Prediction of the Biological Response to Stress. Journal of Personality and Individual Differences.

World Health Organization. (n.d.). Anxiety disorders. Retrieved from https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders

Hill, C. E., Knox, S., Thompson, B. J., Williams, E. N., Hess, S. A., & Ladany, N. (2005). The therapeutic alliance: The fundamental element of psychotherapy. Psychiatric Clinics of North America, 28(2), 451–463. 

 

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.

hands forming heart shape, representing free and reduced-cost counseling services in Orlando

Orlando Therapist: Free and Reduced Cost Counseling in Orlando

July 17  • Written by Jennifer Sierra, LMHC

Orlando Therapist: Free and Reduced Cost Counseling in Orlando

As an Anxiety and Difficult Life Transitions therapist in Orlando, I am highlighting free and reduced cost counseling services in our community. In honor of BIPOC Mental Health Awareness Month, I want to address a common barrier to mental health care—cost. Everyone should have access to the care and resources they need.

BIPOC Mental Health Awareness Month highlights the unique challenges faced by Black, Indigenous, and People of Color in accessing mental health care. These challenges often include cultural stigma, lack of culturally competent providers, and systemic barriers to healthcare access. By raising awareness, we can work towards creating more inclusive and accessible mental health services for all communities.

Important Note:
Programs and funding can change frequently, so we recommend contacting these organizations directly for the most up-to-date information on their services and availability.

Devereux Family Counseling Center

  • Offers individual, family, and group therapy for all ages, benefit recipients, uninsured, and sexual assault survivors.
  • Contact: Devereux Family Counseling Center | 321-441-1030 | referral@devereux.org
  • Address: 5749 Westgate Drive, Orlando, FL 32835
  • Cost: Reduced Cost
  • Website: Devereux Family Counseling Center

Outpatient Services by Orlando Psychiatric Associates (OPA)

  • Offers a full spectrum of psychiatric and counseling services, including:
    • Services: Psychiatric evaluations, medication management, psychotherapy, marriage counseling, parenting classes, diagnosis and treatment of autistic spectrum and learning disorders
    • Contact: (407) 851-5121 | OPA Website
    • Address: 2345 Sand Lake Road, Orlando, FL 32809
    • Eligibility: Must have Medicaid or Medicare
    • Cost: Reduced Cost

The Community Counseling and Research Center (CCRC) at University of Central Florida

  • Services: offers free individual, couple, and family counseling sessions. Advanced graduate students serve as counselors under faculty supervision to ensure quality care.
  • Address: 12494 University Blvd, Orlando, FL 32816
  • Phone: (407) 823-2052
  • Website: UCF Community Counseling and Research Center
  • Cost: Free

Victim Service Center of Central Florida

  • Services: comprehensive services and support to victims of sexual violence, violent crime, and traumatic circumstances, the Victim Service Center offers free counseling and advocacy services.
  • Address: 2111 East Michigan Street, Suite 210, Orlando, FL 32806
  • Phone: (407) 254-9415
  • Website: Victim Service Center

Faith Assembly of God Church

  • Services: Faith Assembly provides a range of community support services, including counseling, through its various outreach programs.
  • Website: Counseling – Faith Assembly
  • Phone: (407) 275-8790
  • Cost: Free up to 6 free sessions
  • Ages: 6 and up

Harbor House of Central Florida

  • Services: Specializes in support for those affected by domestic violence but also provides broad mental health services.
  • Services: Counseling, support groups
  • Contact: Harbor House | (407) 886-2856
  • Website: Harbor House of Central Florida
  • Cost: Free

Grace Medical Home

  • Offers holistic health care, including mental health services, for low-income and uninsured residents.
  • Services: Comprehensive mental health care
  • Contact: Grace Medical Home | (407) 936-2785
  • Website: Grace Medical Home
  • Cost: Low income and uninsured

Mental Health Association of Central Florida

NAMI Greater Orlando

  • Offers peer-led support services and educational programs.
  • Services: Peer support groups, workshops
  • Contact: NAMI Greater Orlando | (407) 253-1900
  • Website: NAMI Greater Orlando
  • Cost: Free

UCF RESTORES

  • A treatment clinic by the University of Central Florida (UCF) College of Sciences, offering services to veterans, active-duty military, first responders, trauma survivors, essential workers, and community members experiencing PTSD and trauma-related concerns.
  • Services: Individual therapy, group therapy, single session consultations, outpatient and intensive outpatient treatment
  • Contact: (407) 823-3910 | UCF RESTORES Website
  • Address: 4111 Pictor Lane, Orlando, FL 32816
  • Cost: Free for eligible Florida residents

Crisis Resources

If you’re experiencing a mental health crisis and need immediate assistance, please contact:

Holistic Mental Health Counseling, led by Jennifer Sierra, LMHC, is committed to supporting mental health awareness and accessibility. While we specialize in anxiety disorder and difficult life transitions counseling, we understand that our counseling services may not be the right fit for everyone. That’s why we’re dedicated to connecting people with the resources they need for help and healing.

If you’re looking for holistic mental health counseling that addresses mind, body, and spirit, we invite you to learn more about our services. Our approach goes beyond traditional talk therapy to help you heal relationship patterns and build stronger connections with yourself and others.
Seeking help is a sign of strength. No matter where you are on your mental health journey, there are resources available to support you.

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.

 

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.

 

 

 

 

 

 

 

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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

References:

  1. Stahl, Ashley. (2018) Here’s How Creativity Actually Improves Your Health. Retrieved from: Here’s How Creativity Actually Improves Your Health (forbes.com)
  2. Stuckey, Heather L. DEd, and Nobel, Jeremy MD, MPH (2010) The connection Between Art, Healing, and Public Health: A Review of Current Literature. American Journal of Public Health. Retrieved from: doi 2105/AJPH.2008.15649
  3. Smyth M. Joshua MD, Johnson A. Jillian PhD, Auer J. Brandon PhD, Lehman, Erik MS, Talamo, Giampaolo MD and Sciamanna, N. Christopher, MD, MPH. (2018) Online Positive Affect Journalling in The Improvement of Mental Distress and Well-being in General Medical Patients with Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial. JMIR Mental Health. Retrieved from: doi 2196/11290

 

 

 

 

 

3 Keys to Happiness in Daily Life

It doesn’t take a whole new routine to instill a dose of happiness into your day—but it does take a little self awareness.

1. Be grateful for the good & the bad.

Research shows, grateful people are happy people. It’s also important to understand that happiness is not the absence of negative feelings. Gratitude is a focus on the present and appreciation for what we have now, rather than wanting more. Embracing gratitude, as a state of mind, can have a positive affect on all aspects of life including our happiness and overall satisfaction.

Up your mood by taking a moment daily to think of your world with gratitude. Start a gratitude journal or take a walk in nature paying attention to all the gifts around us. Think of a person that helps you on a daily or weekly basis – a spouse, parent, friend, pet, teacher, cleaner, or babysitter.

Quiz: How grateful are you? Take the Gratitude Quiz published by the Greater Good Science Center at UC Berkeley.

2. Flex your creativity muscles.

Do you have a passion or hobby? It doesn’t have to be a formal activity, simply engaging in creative thinking can enhance well-being by enhancing cognitive flexibility and problem-solving abilities. A recent study out of New Zealand, published in The Journal of Positive Psychology explains that creative activities can trigger an “upward spiral” of well-being.

“Practicing an art — no matter how well or badly — is a way to make your soul grow. So do it.” – Kurt Vonnegut.

Make some space in your day to create, even if it’s just for the sake of it. Try exploring unique textures or even natural and recycled materials to make something for your home or a friend. Looking for some tips on how to add more creativity into your daily life? Read this list of 101 creative habits to explore.

3. Get connected, Stay connected.

Being apart of something larger than yourself can help bring perspective as well as a sense of belonging. Scientific evidence strongly suggests that feeling like you belong and generally feel close to other people is a core psychological need; essential to feeling satisfied with your life. The pleasures of social life register in our brains much the same way physical pleasure does.

So take the time to nurture a friendship that is important to you. Make an extra effort to show you care, send a card, make a plan to have lunch, or give them a call and really listen to what they say. Smile and say hello to a stranger. Tell a story when someone asks how your day is going. Notice how you feel when you share something with someone new.

Struggling and need support? Join a support group and talk to others that can relate. Find your tribe: support.therapytribe.com – a free online support community brought to you by TherapyTribe.

TherapyTribe - Wellness Tracker Tip: Check out the wellness tracker. It’s a simple but powerful tool designed to help you remember the promises you make to yourself. As you complete wellness activities your tree will blossom, and so will you!

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