Tag: #mindfulness

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.

Breathtaking mountain sunrise over a peaceful lake, embodying the calm and resiliency found in setting healthy boundaries, with the affirmation 'Setting and maintaining healthy boundaries is essential for our well-being and enables us to interact more genuinely and compassionately with others'

Anxiety Therapy Orlando: Setting Healthy Boundaries: A Key to Reducing Anxiety and Stress

February 28 • Written by: Jennifer Sierra, LMHC

You’re feeling overwhelmed and stressed out. The demands of work, relationships, and personal obligations seem never-ending. Your phone pings with notifications, your calendar is packed, and you can’t find a moment of peace. You realize that part of the reason you feel this way is because you struggle with setting and maintaining healthy boundaries, an essential element of anxiety relief and stress management.

An image showing a visibly anxious woman, her hands held tightly together, symbolizing the stress from lack of personal boundaries, used in a blog post discussing the importance of setting boundaries for mental wellbeing.

At HMH Counseling, we see first hand how the absence of clear boundaries can significantly elevate stress and anxiety levels. But more importantly, we guide our clients on the path to understanding and implementing these boundaries in their lives.

The Importance of Boundaries for Managing Anxiety and Stress

Boundaries are the limits we set with other people and ourselves regarding what we find acceptable and unacceptable and that protect our inner peace. They are crucial for our mental health and well-being. Without them, we risk becoming overburdened, resentful, and even more anxious and stressed.

One common scenario involves the inability to say no to additional responsibilities at work. This inability may stem from a fear of disappointing others or a belief that our worth is tied to our productivity.  However, this perpetual ‘yes’ loop can lead to burnout, taking a significant toll on our mental health.

To add to it all, you’re haunted by the societal pressure to always be ‘nice’ and accommodating. This situation often traps you in a cycle of overcommitment. You may struggle with setting boundaries amidst fears that you’ll come off as ‘not nice’ or will be seen as a ‘bad person.’ You might struggle with the misconception that setting boundaries means being selfish or unkind.

Contrary to the misconceptions,  setting and maintaining healthy boundaries is essential for our well-being and enables us to interact more genuinely and compassionately with others.

Recognizing and Establishing Your Boundaries 

Understanding your personal limits is the first step to setting boundaries. Symptoms of crossed boundaries might include feelings of discomfort, resentment, or anxiety. These emotions are indicators that it’s time to reassess the boundaries you currently have in place.

Establishing boundaries often involves clear communication with the people in our lives. It means being assertive about our needs and making adjustments based on what we can comfortably handle. This might require difficult conversations and, at times, having the courage to love ourselves even when we risk disappointing others.

The Path to Reducing Anxiety and Stress Through Boundaries

Steps to creating healthy boundaries include:

  1. Identifying what makes you feel stressed and anxious: Pay attention to situations where your stress and anxiety levels rise due to poor boundaries. These may include a rapid heartbeat, tension in the shoulders, a stomachache, headache, or feeling unusually fatigued. Mindfulness – the practice of being fully present and engaged in the moment, aware of our thoughts and feelings without judgment – is a powerful tool to tune into these signals.
  2. Clearly defining your limits: Understand what you can tolerate and accept, and what makes you uncomfortable or stressed. What may have been acceptable or tolerable to us at one stage in our life might not be at another, and that’s perfectly okay. As we grow and evolve, so do our boundaries.
  3. Communicating your boundaries assertively: This doesn’t mean being aggressive but rather clear and direct. Mindfully expressing your boundaries to others helps prevent misunderstandings and ensures your needs are respected. Remember, clear communication of your limits is not selfish but a necessary act of self-care.
  4. Guarding against guilt: Setting boundaries can initially lead to guilt, especially if you’re not used to putting your needs first. Remind yourself that setting boundaries is necessary for your mental health and well-being.

Implementing these boundaries is an act of self-care. It sends a clear message to ourselves and others that our needs, time, and well-being are valuable.

This not only builds self-esteem but also provides a sense of safety. Knowing that you can trust yourself to meet your needs and protect your inner peace allows for more authentic engagement with others.

How Therapy Can Assist 

For many, the idea of setting boundaries can be overwhelming, especially if they conflict with long-held beliefs about self-worth or fear of rejection. This is where therapy can play a transformative role. At Holistic Mental Health Counseling, we work with our clients to:

  • Identify their boundaries.
  • Explore the root causes of their difficulties in enforcing these boundaries.
  • Equip them with the strategies to assertively communicate their needs.
  • Use therapeutic techniques such as Cognitive Behavioral Therapy (CBT) and Mindfulness to manage the anxiety that might arise from setting and enforcing new boundaries.

Conclusion

The journey to setting effective boundaries is crucial for reducing anxiety and stress, both part of managing life transitions. If this journey seems daunting or if you find yourself struggling, know that we provide support.

At Holistic Mental Health Counseling, we’re dedicated to helping you navigate these challenges. Through therapy, we can help you establish a healthier relationship with your boundaries, significantly reducing your stress and anxiety levels.

Interested in Exploring Therapy?

At HMH Counseling, we understand that trusting yourself to meet your own needs is the cornerstone of a life lived fully with authenticity. Our tailored approach aims to empower you to identify and meet your needs and navigate life’s challenges. Led by Jennifer Sierra, LMHC, we offer support for anxiety relief, life transitions, and overall well-being. Discover a partnership that encourages your true self to flourish. Let’s connect and take the first step toward a healthier, more balanced life.

We look forward to supporting you in your journey of setting healthy boundaries and reducing anxiety and stress

 

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.

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.

 

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

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