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Fortunately, creating good habits at the start of the school year can reduce unnecessary time spent on schoolwork and encourage teens to live a life full of new experiences and joy.

Here are three tips and habits to make this school year less overwhelming and more productive, leading to better mental health for teens.

Tip #1: Establish an Enjoyable Routine

Establishing a routine is crucial for everyone, especially for teens and their mental health. Humans are creatures of habit—we develop routines that help us streamline workflow and anticipate expectations. But if we aren’t conscious of the habits and routines we build, we can form unhealthy habits that stay with us for years or decades, lowering our quality of life.

The start of school provides an opportunity to create new habits and develop routines, ideal for the mental health of your teen. This not only helps them get their work done efficiently, but helps them increase their happiness as well. There are two major habits to focus on to create a routine that helps them get their work done, while leaving plenty of time to do things they enjoy.

• • Setting a consistent sleep schedule
  • Doing homework immediately after school

Creating a consistent sleep schedule

Sleep is one of the most important contributors to the recovery and flourishment of the mind and body. Creating and sticking to a sleep schedule with a consistent bedtime and wake-up time helps regulate the body’s circadian rhythm. It also promotes many healthy bodily functions that are beneficial for teens and their mental health. A consistent sleep schedule also helps teens (and adults):

• • Get higher quality rest
  • Improve their decision-making abilities
  • Improve their ability to regulate emotions
  • Improve their ability to learn and remember new information

When teens don’t get enough sleep, they can experience:

• • Decreased ability to regulate emotions and mental health
  • Increased irritability and frustration
  • Decreased ability to focus
  • Impaired memory

To optimize their sleep schedule and obtain the greatest mental and physical benefits, teens should aim for at least 8 hours of sleep each night. This may mean 10 p.m. to 6 a.m., 11 p.m. to 7 a.m., or any other 8-hour time frame that fits your teen’s schedule. The more consistent they get with their schedule, the more the body can get deep rest and regulate bodily processes in a healthy way.

Additionally, removing screen time one to two hours before bed will drastically improve your teen’s ability to fall asleep easily and get good quality rest. Consider creating a family-wide agreement to stop using devices an hour before bedtime. If the family does it together, it will be a group effort where you can all keep each other accountable. But if you enforce it on your teens while not following it yourself, you aren’t leading by example, and they will eventually begin sneaking in screen time before bed.

Doing homework immediately after school

This one habit can help teens save hours of distracted time spent on their homework or studying. When they get home from school, their mind is still familiarized with the learning environment. Therefore, going straight to homework, or taking a restful break and then doing homework, is often an easy transition. Once they finish their work, they have the entire rest of the day to hang out with friends or participate in activities they look forward to. This also promotes a great feeling of accomplishment, which can improve mental health for teens.

Tip #2: Create a Distraction-free Homework/Study Space

Homework is an excellent opportunity for teens to get into the flow and truly learn the information they are presented with, but many teens do homework while checking their phone or watching a show at the same time. This drastically increases the amount of time it takes for them to complete their work, and significantly decreases their ability to focus and retain the information they are learning.

The best way for your teens to get their homework done fast and effectively is to designate a distraction-free environment where they can focus on their homework. This means:

• • Putting the phone out of sight
  • Finding a space where family members won’t interrupt
  • Creating a space, ideally not in their bedroom, where their mind can go into focus mode out of habit

Research shows that teens are much more efficient with their homework when it is done consistently in an environment where they don’t spend their free time. When a teen does homework at the same desk that they play video games, the mind can’t designate the area for one task. The mind ends up being much more prone to distraction. Their rest and relaxation space begins to be associated with homework, which is never beneficial to the mental health of teens. But when your teen has an environment specifically for studying, it is easier for the brain to habitually go into focus mode when they sit down.

Find a quiet, comfortable place where your teen can consistently do their homework without their phone or other distractions around. They will see a drastic improvement in their ability to focus and learn new information.

Tip #3: Make Time to Do Something You Love Every Day!

A great way to focus on mental health for teens is adding enjoyment to their daily routine. Helping your teen set aside time every day to do something they love will help them decrease their stress, increase their enjoyment of life, and give them more motivation to excel.

What your teen loves to do is going to be specific to them, but encourage any activities they enjoy, such as:

• • Exercising
  • Playing a sport
  • Drawing, painting, or writing
  • Spending quality time with friends

Video games and watching TV may be okay in moderation. However, these activities tend to be more passive. Overindulgence of these pleasures can lead to decreased life satisfaction and lower self-esteem. It’s always best to encourage your teen to engage in active hobbies they love!

CONTACT CREATIVE COUNSELING CENTER

Is your teen experiencing back to school overwhelm? Schedule a free phone consultation to learn more about our services, including teen counseling. We have a team of experienced teen counselors in the Denver area, and we would love to provide support to your family. We look forward to hearing from you.

The post Mental Health for Teens: Back to School Tips appeared first on Creative Counseling Center.

Anxiety disorders are the most common mental health disorders. The American Psychiatric Association says anxiety disorders affect approximately 30% of adults at some point in life.

While ADHD affects fewer individuals, ADHD diagnoses have increased in recent years. This could be due to wider availability of assessments or simply because more people recognize ADHD symptoms.

Interestingly, research shows both conditions often occur together. It begs the question…

ADHD AND ANXIETY… IS THERE A CONNECTION?

Well, the topic is complex. While they are separate and distinct conditions, we found a few connections between the two:

• They may often occur together
• They may share similar symptoms
• One may exacerbate the other

THEY MAY OFTEN OCCUR TOGETHER

Research shows they often occur simultaneously. According to National Resource Centre on ADHD, up to 30 percent of children with ADHD also experience anxiety.

The Anxiety and Depression Association of America estimates that approximately 50 percent of American adults with ADHD also have an anxiety disorder.

To be clear, ADHD is not an anxiety disorder. The American Psychiatric Association classifies ADHD as a neurodevelopment disorder that has a strong genetic component and typically presents in early childhood.

In simple terms, anxiety can be described as excessive worry or panic out of proportion to a situation.

THEY MAY SHARE SIMILAR SYMPTOMS

Despite often occurring together, each has its own distinct symptoms. But ADHD and anxiety can share some of the same symptoms, including:

• Difficulty focusing, concentrating or paying attention
• Inability to relax, feeling restless, fidgeting
• Trouble sleeping, insomnia
• Difficulty socializing
• Intrusive thoughts
• Easily fatigued
• Forgetfulness
• Irritability

And the list goes on.

ONE MAY EXACERBATE THE OTHER

Research indicates ADHD sufferers often develop anxiety due to their ADHD. A common symptom of ADHD includes forgetfulness. No one wants to miss an important deadline like a final school project, work proposal, or mortgage payment. The constant fear of forgetting can lead to extreme stress and worry. Repeated exposure to stress and worry can lead to the development of an anxiety disorder.

Anxiety symptoms can be more intense for ADHD sufferers. Therefore, anxiety can make it even more difficult to keep ADHD symptoms in check. Faced with intense feelings of anxiety, it suddenly becomes even more difficult to use coping skills that usually work. When they don’t, anxiety worsens as a result. It quickly becomes a vicious cycle.

Finally, some ADHD medications like Adderall, Ritalin and Vyvanse may have side-effects that mimic anxiety symptoms or worsen pre-existing anxiety. Common side effects include restlessness, sleep difficulties, irritability and increase heartbeat.

MANAGING SYMPTOMS OF ADHD AND ANXIETY

With so many moving parts, how can one manage their symptoms?

Therapy
This is one of the most common solutions. Is it anxiety or ADHD? Is anxiety making it more difficult to focus or concentrate? Does a lack of focus or forgetfulness cause anxiety? A therapist specializing in ADHD and anxiety can help parse things out. They can share specific coping skills to help you navigate and reduce your symptoms.

Medication
Medication is often a last resort for our therapists. We prefer to teach healthy, life-long coping strategies to reduce or manage symptoms. Your therapist can help you determine whether prescription medication may be appropriate to aid in your progress, and refer you to a trusted psychiatrist.

There are also Lifestyle Changes that may reduce symptoms:

Get Enough Sleep
Fatigue can amplify symptoms whereas a good night’s sleep can improve attention, focus and mood. Get adequate rest and maintain a sleep routine as much as possible.

Get Moving
Regular exercise, especially outdoors, releases feel-good chemicals in the brain and lowers cortisol. Even a simple walk around the block can naturally improve mood, reduce anxiety symptoms and may improve concentration, memory, and motivation.

Relaxation Techniques
Engage in an activity you find relaxing such a meditation, deep-breathing, journaling, coloring, or even gardening or cooking. Anything that relaxes the mind and body has the power to reduce physical symptoms.

As you can see, the lines are fairly blurred between ADHD and anxiety. Each present their own challenges. But when they occur together, circumstances become even more complex.

Related Articles:
5 Tips to Manage Adult ADHD Symptoms
10 Tips to Manage Anxiety

CONTACT CREATIVE COUNSELING CENTER

Are you struggling with anxiety and/or ADHD symptoms? Are you concerned about recent changes in your child’s behavior? Complete the brief form below to Request a Free Phone Consultation. One of our team members will reach out to learn more about your specific circumstance and discuss whether our practice and which therapist may be a good fit for your needs. You need not suffer with symptoms any longer than necessary. We would like to help you and your family live a life you love. We look forward to connecting with you soon.

The post ADHD and Anxiety: Is There a Connection? appeared first on Creative Counseling Center.

It is no secret children of all ages can access anything on the Internet with the tap of their smartphone. This makes them vulnerable and presents worries for many parents.

In this article, we review risks children face on the Internet. We also provide 4 ways to protect a child on the Internet.

CHILDREN AND THE RISKS OF INTERNET USE

The worry with having a child on the Internet commonly revolves around what they may come across. With smartphone or tablet in hand, children of all ages have expansive access to inappropriate content. Equally worrisome is their unsupervised communication with strangers on social sites and in chat rooms.

EXPANSIVE ACCESS TO INAPPROPRIATE CONTENT

Foremost on a parent’s minds is what their child might see online. Without safeguards in place, minors have access to searching anything on the Internet and within social apps. They can read about salacious topics and watch videos that are so elicit or violent, they even make adults blush or cringe.

The tragedy is that children are exposed too soon to content that their precious minds are not ready for. Children cannot “unsee” some things.

Your child may not know of a topic to search. But their classmates are whispering and showing friends what they found online. If your child has a smartphone, they may even receive inappropriate content or images via text or social apps. Worse, some apps have disappearing content so you would never know what your child has sent or received.

Additionally, many parents do not realize that if their child sends or receives an inappropriate photo of any minor, whether of themselves or another child, they may face life-altering consequences , up to and including having to register as a sex offender, depending on the circumstances of the offense.

UNSUPERVISED COMMUNICATION WITH STRANGERS

The greater danger comes when online predators contact, groom, and eventually coerce children over social media and in chat rooms. These predators are master manipulators, seeking to exploit children. They may be posing as a child of similar age. They may be posing as an adult, way cooler than the child’s parent. Either way, the child has no idea what is happening and the dangerous situation they may be walking into.

Predators follow scripts proven to work from the moment of first contact with an innocent child. Their approach is to build trust and rapport quickly. They know what makes a child feel good. Eventually, they ask for or demand what they want.

In June 2023, CourtTV shared the story of 17-year-old Jordan, a boy who fell victim to a new type of online extortion. One night, Jordan connected with Dani on Instagram. She was a beautiful woman and they began chatting in the app. She showered him with compliments and made him feel amazing. The conversation became racy. She sent him an explicit photo of herself and urged him to do the same. He did and that is when their chat turned dark.

Immediately upon receiving Jordan’s explicit photo, Dani blackmailed him asking him to send $1,000. She threatened to share the photo with his entire contact list if he did not comply. She gave him evidence to prove she had the ability to follow through. Jordan paid her $300, which was all he had. She continued demanding the full amount and threatened to expose his photo. She sent his photo to one of his friends. With no apparent way out of this situation, Jordan took his own life that very night he connected with Dani. It had only been two hours after Dani’s initial demand for money.

As the case was investigate, it was discovered Dani was not a woman at all but a Nigerian man hiding behind the fake account. Gratefully, he along with two accomplices were arrested. If there is an upside to this tragedy, it is the attention it has brought to the danger and risk online predators pose to our precious children. Here is the full CourtTV story.

4 WAYS TO PROTECT A CHILD ON THE INTERNET

How can parents protect children from online predators and inappropriate content? Here are 4 ways to protect a child on the Internet.

#1 – Set Limits

Consider limiting the time of day your child can Internet access. By limiting the hours, your child is less likely to be online without your knowledge. For example, no Internet access between the hours of 8:00pm and 7:00am. The exchange with Jordan happened from 10:30 pm until past midnight.

Also consider having your child access the Internet from a device located in a common area of the house (kitchen, dining room, living room). Nowadays, children need the Internet for school work. Some families designate a common homework area where their children are observed and less likely to access what they should not on the world wide web.

# 2 – Basic Phone

Your child is not going to like us. This is the least desirable option in a child’s eyes, but may provide parents the greatest peace of mind. If your child has a phone to contact family in case of emergency, then all they may need is a phone that can call and text. Of course, children do not want to be seen with a vintage, hand-me-down flip phone. Therefore a Gabb device might be a great alternative to consider. It looks just like a smartphone.

Keep in mind that as children enter their teens, having a Gabb phone or other outdated phone may create social challenges with peers. This is where parental control apps come into play.

# 3 – Parental Controls and Apps

There are apps and tools parents can use depending on their goals. Our favorites include:

Bark for social media monitoring

MMGuardian for text monitoring

Net Nanny for children and pre-teens

Canopy for teens and older

Parents.com provides links to these apps in their 2023 Top Picks of Parental Control and Monitoring Apps. Check out all the features as well as pros and cons.

See also BuyersGuide.org for a table comparing the features of various monitoring apps.

# 4 – Open Communication

Be proactive. It is important to open lines of communication before your child needs it. Talk openly and age-appropriately about online “stranger danger.” Even if it seems like an online person is their friend, if mom or dad do not know them, they are a stranger. All communication should stop and the stranger should be blocked immediately.

Explain that if anyone ever asks for personal information, money, a photo, etc., they should never comply, no matter what the individual threatens to do. If someone asks for anything or sends inappropriate content, encourage them to tell you or a safe adult right away.

Be their safe adult. In the end, the best way to help a child in a precarious online situation is to make it safe for them to come to you. Let them know you will help and they will not get in trouble.

Sometimes, all it takes is one conversation to save a child from a risky online situation. Limiting Internet access, monitoring online activity with apps, and open communication about online safety can reduce the risk of your child becoming a victim of an online predator.

CONTACT CREATIVE COUNSELING CENTER

Are you struggling to limit your child’s screentime ? Are you worried your child might be addicted to social apps ? Do you suspect your child may be a victim of cyberbullying or online predators? Request a Free Phone Consultation by completing the brief form below. One of our team members reach out to learn more about your specific circumstance. Together we’ll determine whether our practice and which therapist may be a good fit for your needs. We hope to hear from you soon.

The post 4 Ways to Protect a Child on the Internet appeared first on Creative Counseling Center.

Social media has become a central part of the world we live in. And it is continuing to evolve with each passing day. All ages, from senior citizens to children as young as 8, are using social media on a regular basis.

When it comes to young developing brains, what are the effects of social media on children? We want to share what we found. Incidentally, much of what is share below applies to adults as well.

CHILDREN, SCREEN TIME AND SOCIAL MEDIA USE

Now more than ever, children are spending several hours per day in front of an electronic device. And their time spent is increasing as parents become busier and seeking ways to occupy their children. With easy access to computers, tablets, and phones, this leaves some children spending a good portion of the day engaged with electronics.

A recent study shows 62% of children spend more than 5 hours per day on social media and video games. This is an alarming amount of screen time. It raises even greater concern given the developmental stage of a young child’s brain.

Social media can’t be that bad for children, right?

HOW SOCIAL MEDIA AFFECTS CHILDREN

Social media has two profound effects on children, neither of which is desirable.

1. Social media addiction by rewiring dopamine pathways in the brain, similar to other addictions
2. Decline in mental health due to unhealthy social comparison to others

1. SOCIAL MEDIA ADDICTION

Let’s face it… social media is a monetized industry, designed to trigger the brain, leaving children (and adults) wanting more and more of it. Our children become drawn to it and addicted to it. They are bombarded with notifications. The many likes, comments, and messages have a feel-good effect resulting in a dopamine release in the brain. When dopamine is released, it triggers reward pathways , driving children to want to engage in the activity even more. This is what’s known as a cheap dopamine loop. These cheap dopamine hits rewire the brain and can lead to addiction. Similar to the relief an addict feels with drugs, alcohol, food or shopping, our children become drawn to social media as a “quick fix.”

Without limitations on, or a healthy relationship with, social media, it can lead to addiction that can get out of control if not addressed.

2. DECLINE IN MENTAL HEALTH

Social media use can also lead to severe mental health struggles in children. Regrettably, 58% of teens report that social media has made them feel sad or bad about themselves.

Social media helps children watch peers, role models and celebrities. Children are given binoculars, so to speak. By all appearances, others have incredible lives. A child cannot help but wonder why their life is not as grand. They begin believing their life is nothing compared to how great and easy others have it.

Children also have the ability to see what their peers are doing, who is hanging out with whom, who was invited to the party, etc. and this can leave them feeling left out, dejected, and isolated.

When life feels hard, children are turning to social media as a crutch or distraction. This means they are not given the opportunity to practice healthy coping skips to sort through life stressors and unpleasantries.

All of this can lead to increases in anxiety, panic attacks, depression, suicidal ideation, and eating disorders. Further, a study in the Journal of the American Medical Association found a statistically significant link between frequent social media use and Attention-Deficit/Hyper-activity Disorder (ADHD).

How You Can Help Your Child

If you notice your child using social media for hours a day and showing signs of anxiety, depression, or ADHD, there are ways you can help them.

• Limit their screen time and social media activity. Work together to create healthy boundaries to turn their social media use into a tool for enjoyment rather than a way to distract themselves.

• Encourage them to spend time moving their body and getting active. Exercising, taking walks, and spending quality time with friends are all great ways to help reduce the negative mental health impacts of social media.

• Seek therapy to help your kids develop healthy coping mechanisms for stress and anxiety. A licensed therapist can help develop the best plan of action to help your child develop healthy coping skills to manage their stress.

With patience and consistency, you can help your child avoid the pitfalls social media may cause by helping them create a healthy relationship with it.

CONTACT CREATIVE COUNSELING CENTER

Are you or your child struggling with the effects of social media use? Does your child seem more agitated and irritable than normal? Request a Free Phone Consultation by completing the brief form below. We will have one of our team members reach out to learn more about your specific circumstance. Together we’ll determine whether our practice and which therapist may be a good fit for your needs. We would like to help you and your child live a life you will love. We hope to hear from you soon.

The post The Effects of Social Media on Children appeared first on Creative Counseling Center.

Some challenges are welcomed such as moving to a new state, getting a big promotion, or welcoming a new baby. Challenges that are usually not welcomed are losing a job, being diagnosed with a chronic illness, or losing a valued relationship.

When unexpected and serious challenges arise, our stress, fear and anxiety can flair up. Navigating the situation in this state can be very difficult and unproductive. It’s important to calm our emotions so we can make decisions with a clear head. When you feel stressed, anxious or fearful…

HERE ARE 4 STEPS TO HANDLE CHALLENGING SITUATIONS

STEP 1: ACKNOWLEDGE THE PROBLEM

Take a moment to journal or think about how the problem is impacting you and where you are with it. Get is all out. All the negative emotions that come up, write it down. Now take a figurative step back and try to be as objective as possible, without allowing fear and other negative emotions to take over again. Acknowledge that this is where you are and, if you are able, realize that this is okay.

To illustrate this step, let’s use losing a job as an example. This can be incredibly stressful and scary. But letting fear take control will make you feel worse and won’t improve your present circumstances. An objective journal reflection might include:

“I lost my job today. It’s a bummer because ___( insert reasons) _______ and I am __ (insert emotions) _____. I have money in the bank to cover expenses for the next 3 months. I want / need to find a new job within the next 2 months.”

Though it is easier said than done, coming to terms with the problem will help you move to the next step.

STEP 2: EXPLORE THE POSITIVES

Because dwelling on the negative can greatly impair your ability to solve the problem, take a moment to write down three or more positive things you see in the problem.

This article talks more about the benefits of finding silver linings when confronted with negative circumstances.

What might be some positives about losing a job?

• “I get to spend more time with family and friends while I look for a new job.”
• “I just eliminated a long daily commute and can save money on gas.”
• “I have unexpected free time to work on my (hobby).”
• “I have an opportunity to find a job I really enjoy.”
• “I can find a remote job, working from home.”
• “I can find a job with a better pay.”

No matter how small, focusing on the positives helps change your perspective about the situation and allows you greater ability to move forward with a clear head.

STEP 3: IDENTIFY SOLUTIONS

Problem-solving amidst stress, fear, and anxiety can result in making snap decisions you may later regret. Steps 1 and 2 are meant to ground you and bring a small amount of peace to your present circumstance.

Now that you’re here, let’s see what can be done to fix the problem.

List as many tasks or action items as possible that would help you solve the problem. For the lost job example, what might you be able to do to improve your situation?

• Rework my budget to stretch my savings
• Ask a colleague for a letter of recommendation
• Update my resume
• Set up accounts on job sites and upload resume
• Browse job sites and apply
• Ask friends, family, colleagues if they know of any companies hiring
• Rest and hang out with friends and family

The more tasks you identify, the better. No matter how small. In fact, including easy items is a good idea. Some days you will want to work on your list, other days you won’t. Some days, you’ll complete one hard task, other days you’ll scratch 5 tasks off the list. You get the idea.

STEP 4: TAKE ACTION

Most people inherently feel better when they step into action. Maybe you can relate to this. The more tasks you cross of your list as completed, the better you may feel.

This framework is simple yet incredibly effective when applied to big and small problems encountered in daily life. Even with the littlest of life’s frustrations, like getting stuck in traffic or your Wi-Fi cutting out, following these steps may bring much needed peace of mind.

A related article you may find useful: A Key to Building Resilience.

If mindfulness is up your alley, you might enjoy this article: 4 Ways to Overcome a Professional Setback

CONTACT CREATIVE COUNSELING CENTER

Do you struggle with stress, fear, or anxiety when challenges arise? You’re not alone. Sometimes a little support from a licensed therapist is all you need to navigate rough waters. You can request a FREE Phone Consultation by completing the brief form below. A member of our team will reach out and help you determine if our practice and which therapist might be a good fit for you. If our practice happens to not be a good fit, we are happy to offer recommendations to providers in the Denver metro area.

The post 4 Steps to Handle a Challenging Situation appeared first on Creative Counseling Center.

FIRST, WHAT IS TRAUMA?

Trauma is a buzzword floating around our communities and media. For good reason. According to The National Council, 70% of adults in the U.S. have experienced at least one traumatic event in their lifetime.

The American Psychological Association defines trauma as “an emotional response to a terrible event.” The event could be a one-time incident, like a natural disaster, a physical attack, or the sudden loss of a loved one. But it could also be a repeated past experience such as ongoing neglect, emotional or physical abuse, or being bullied at home or school.

HOW THE BRAIN CHANGES AFTER TRAUMA

Research shows three important areas of the brain often change (or adapt) after trauma and function differently. These areas of the brain become under-active or overactive. This has the potential to significantly impact how one processes, interprets and reacts to their traumatic experience as well as future (even non-threatening) experiences.

There are three areas in the brain that change…

1. The Prefrontal Cortex(the Thinking Center) becomes under-active . This reduces one’s ability to solve problems, make decisions, and regulate thoughts and negative emotions such as fear.

2. The Hippocampus(the Memory Center) becomes under-active . This decreases one’s ability to distinguish between past memories (i.e. the traumatic experience) and present circumstances which can greatly increases the possibility of flashbacks and triggered responses, even in non-threatening situations.

3. The Amygdala(the Emotion Center) becomes overactive . This keeps the brain aroused in “fight or flight,” decreasing one’s stress tolerance and ability to control emotions.

SYMPTOMS OF TRAUMA BRAIN

With these changes, the brain remains stuck in the past traumatic experience. This makes it difficult for victims to access healthy coping mechanisms that are wired into the brain.

So, when an event in the present moment triggers the traumatic memory, the brain begins to act as if it is still in the same danger as the original traumatic experience. This brings up feelings of intense horror, fear, and danger that were experienced at the time of the traumatic event.

Symptoms may appear during, immediately after or after some time has passed since the traumatic experience.

Symptoms of Trauma Brain May Include:

• Extreme stress and overwhelm
• Hypervigilance
• Easily irritated
• Incongruent responses for the circumstance
• Inability to cope with negative situations
• Difficulty expressing thoughts and emotions
• Difficulty concentrating
• Inability to make a decision
• Negative thinking patterns
• Feelings of depression or malaise
• Inability to feel happiness or gratitude
• Inability to calm or soothe oneself
• Memory impairment
• Difficulty sleeping

As you can see, trauma brain has a significant negative impact on victims. Moreover, these symptoms are mostly out of the victim’s control.

HOW TO SUPPORT A LOVED ONE

Victims of trauma often don’t understand why they react as they do. Therefore, supporting a loved one through a traumatic experience is invaluable.

1. Understand

Understand that their interpretation of the experience is uniquely their own and acknowledge their reactions and emotions are true for them. Also, understand that that their responses may not be appropriate for a given situation and they may not be able to control their emotions without professional support.

2. Communicate

Open lines of communication and be available if they want to talk (again) about their experience. And, though they may not be able to communicate it well, ask what they need and how you can best support them.

3. Seek Professional Support

Identify and acknowledge that you may not be able to effectively support your loved one through this tough time. Consider scheduling an appointment (for yourself and/or your loved one) with a trauma-informed therapist with specific training to help process trauma and return the brain to its natural functioning

Unresolved trauma can burden someone for years. Learn about the 5 Signs of Unresolved Childhood Trauma in Adults.

Left untreated, trauma can make one feel alone and as if they will never live a happy life. But there is hope. Trauma can be overcome. Returning to a life of peace is possible.

CONTACT CREATIVE COUNSELING CENTER

Are you or a loved one struggling with trauma? Request a Free Phone Consultation by completing the brief form below. One of our team members will reach out to learn more about your specific circumstance and discuss whether our practice and which therapist may be a good fit for your needs. We would like to help you live a life you love. We hope to hear from you soon.

The post What is Trauma Brain? appeared first on Creative Counseling Center.

Life is full of unexpected challenges. As adults, we undoubtedly experience negative circumstances that are completely out of our control. We are unexpectedly laid off at work. Hail damages our car. A pipe bursts destroying our beautiful hardwood floors. Perhaps you can add to the list.

These events may be completely out of our control and naturally will influence how we feel and react.

Why is it however, that some of us are more resilient and able to cope with negative life events with grace and ease, while others struggle significantly? What is the key to building resilience?

Perhaps it starts with the things that we can control. Our environment!

HOW ENVIRONMENT IMPACTS BUILDING RESILIENCE

We are responsible for and create our environment.* In turn, whether we realize it or not, our environment influences us. By understanding this, we find that our mental health and happiness are more dependent on our environment than we ever realized.

Imagine existing in an environment that causes us to dodge and circumvent negative situations constantly . This can be tremendously exhausting. Add a major and unexpected life event to the equation and it stands to reason we will feel completely downtrodden, out of control and hopeless. This could easily result in a slow decline in our mental health and happiness.

We may believe the key is to try to avoid life’s uncontrollable negative events. We cannot. Try and we shall be defeated.

It turns out, the positive and negative influences in our environment have great impact on our resilience. The key therefore is to focus on the things in life we can control. And it all starts with our environment!

BUILDING RESILIENCE BY CULTIVATING A POSITIVE ENVIRONMENT

When we invest our energy in the areas of life we can control, we take back our power in cultivating our positive mental health.

Look at a blooming flower. The flower is not perfect. It is not symmetrical. It has a crooked stem and blotchy colored petals. It experiences bad weather. Yet it doesn’t struggle because its environment is nourishing, with rich soil, bright sunlight, and enough water. When a hail storm hits, it grows back even stronger.

Similar to a flower, we too can thrive if our environment is nourishing and positive, despite life’s uncontrollable negative events.

Let’s take a look at the state of our current environment. Is it mostly positive? Is it filled with negative influences? Maybe a combination of both and could stand some improvement?

Cultivating an environment that supports greater mental well-being and happiness can be as simple as limiting negative influences and increasing the occurrence of positive influences.

LIMIT NEGATIVE INFLUENCES

Let’s start by limiting negativity in our environment.

For example:

• Stop consuming negative media
  • Negative news
  • Negative TV / Streaming shows
  • Negative articles or books
  • Unhealthy social media interactions

• Establish firm boundaries with negative people
  • Toxic friends or acquaintances
  • Unsupportive family or friends
  • Negative co-workers
  • Say ‘No’ more often
  • Change jobs if just showing up causes undo stress

• Don’t engage in negative conversations
  • Gossip and unnecessary drama
  • Rehashing negative events
  • Complaining to family or friends about your day

If something is a negative contribution to your day or life, take action to limit it or eliminate it if appropriate.

INCREASE POSITIVE INFLUENCES

Add boatloads (a clinical term) of positivity to your environment.

For example:

• Consume content that contributes to growth
  • Positive podcasts
  • Books
  • Videos to learn new skills
  • Seminars and classes

• Interact more with positive people
  • Supportive family members
  • Friends who believe in you
  • Encouraging co-workers

• Habits that support growth
  • Journal
  • Exercise
  • Meditate
  • New hobbies
  • Expressing gratitude for the littlest things
  • Say ‘Yes’ to the things you enjoy

• Ask for help
  • Be open to positive change
  • Practice new coping skills
  • Address chronic pain or ailments
  • Tackle bad habits or addictions
  • See a therapist to processing unresolved trauma

With a few exceptions,* we are in control of our environment. We must protect it. After all, it is where our mental well-being strengthens, allowing us increased resilience to better navigate life’s curveballs with grace and ease.

“Happiness and freedom begin with clear understanding of one principle:

Some things are within our control, and some things are not.”

– Epictetus

*The idea of controlling our environment is not always possible for victims of domestic violence. If you or someone you love is suffering at the hands of another, please call 911.

CONTACT CREATIVE COUNSELING CENTER

Are you struggling with negativity in your environment? Do you want to cultivate an environment that contributes to greater mental well-being and happiness? Do you want to develop habits and healthy relationships that make life more fulfilling? Request a Free Phone Consultation by completing the brief form below. One of our team members will reach out to learn more about your specific circumstance and discuss whether our practice and which therapist may be a good fit for your needs. We would like to help you live a life you love. We hope to hear from you soon.

The post A Key to Building Resilience appeared first on Creative Counseling Center.

To illustrate, think of a time that you wanted to buy something and then started seeing it everywhere. Like a car for example. Once you knew which car you wanted, you suddenly started seeing that car everywhere when you hadn’t noticed it much before.

In this article, we explore how our thoughts influence what our brain brings to our awareness throughout our day. In other words, what is on our mind is what our brain will show us more in our environment.

So it makes sense that, if we have a negative thought on our mind, our brain will notice more negativity in our day. Likewise, if we have a positive thought, we will notice more positivity in our day.

Our thoughts control what our brain notices. This is what is meant by “what we focus on, increases.”

Let’s retrain the subconscious brain toward positive thinking!!!

THE BRAIN & POSITIVE THINKING

Your brain is designed to pay attention to what we note as important. So, with the car example, it’s our central focus, so we begin to notice it everywhere.

This is the work of the brain’s Reticular Activating System (RAS). The RAS has one job, to show us more of what we focus on in order to reinforce our beliefs and actions. Tony Robbin’s explains this in his book, “ Awaken the Giant Within.” He describes the RAS as a subconscious part of the mind, acting as a filter for all the data coming at us from every direction, every second, throughout the day.

With billions of bits of data to interpret, the RAS plays a crucial role in filtering between information that is important to us and information we can ignore.

The car you want has been on the road for a couple of years, yet the RAS filtered it out as unimportant. Now that you want to buy it and it’s been on your mind, your RAS interprets it as important and brings it to your attention… often!

THE IMPACT OF THE RAS ON QUALITY OF LIFE

If the subconscious RAS part of our brain is drawing attention to a car, imagine what the RAS is doing with everything else on our mind.

This article states that the RAS “filters the world through the parameters you give it, and your beliefs shape those parameters. If you think you are bad at giving speeches, you probably will be. If you believe you work efficiently, you most likely do. The RAS helps you see what you want to see and in doing so, influences your actions.”

The RAS can work for us or against us depending on how we use it. For many, the RAS works overtime against us because many of our thoughts are naturally negative. As you can see, what we think about can very easily become a self-fulfilling prophecy.

SILVER LININGS STOP NEGATIVE THINKING

The good news is that the RAS is like a muscle and can be strengthened, even manipulated, to support us in a positive way. We can train it to work for us.

To manipulate the RAS to support us in a positive way, we have to acknowledge negative thoughts when they come up and replace them with positive ones.

If something negative happens and we find ourselves in the land of negative thoughts, consider how we can convert our thoughts to something positive. Can we find a silver lining, no matter how small? Say to yourself, filling in the blanks… “Well ____ just happened… but at least _____.”

To illustrate… let’s say we just got on I-25 and hit a major traffic jam. Now we’re going to be late for a meeting.

We can’t do anything about the traffic. Cursing won’t make cars move more swiftly. Complaining won’t get you there faster. Cursing and complaining just reinforces the negativity of the situation.

Is there a silver lining?

“I’m stuck in traffic but at least I’m listening to my favorite song on the radio. And hey, there’s that cool car I want to buy! Maybe I’ll score a primo parking spot when I get there.”

These are very small yet positive silver linings. And this is all it takes to replace negative thoughts with positive ones.

PRACTICE, PRACTICE, PRACTICE POSITIVE THINKING

When all is said and done, our brain is very busy, at all times, thinking, processing, and filtering information subconsciously. We may as well use it to our advantage. And this means practice.

Just like we go to the gym not just once but consistently to build muscle, it takes consistent practice to convert negative thoughts to positive ones, thereby retraining the RAS to filter positive things into our awareness.

Don’t give up. Replace negative thoughts with positive thoughts. When practiced often enough, over just a few months, we will begin to notice we have fewer negative thoughts to contend with.

CONTACT CREATIVE COUNSELING CENTER

Do you or a loved one struggle with negative thoughts that impact your quality of life? We might be able to help. Just complete the brief form below to request a Free Phone Consultation. A member of our team will reach out to learn more about your situation. Together, we can determine whether our practice and which therapist might be a good fit or offer recommendations to area providers. We hope to hear from you soon!

The post RETRAIN THE BRAIN TOWARD POSITIVE THINKING appeared first on Creative Counseling Center.

Bipolar Disorder is often misunderstood. After reading this article, you will better understand what is bipolar disorder and the typical symptoms. You will also learn ways you may be able to support a loved one living with it.

WHAT IS BIPOLAR DISORDER?

Bipolar disorder (formerly called manic-depressive disorder or manic depression) is commonly a genetic disorder and often develops during teenage years, though it can develop earlier or later in some cases. It is a mental disorder characterized by extreme changes in mood, thoughts, and behavior. These extreme mood changes are different from “normal” mood changes in that they are extreme and for no apparent reason .

Many of us have experienced someone who has a sudden change in mood. Even from one hour or one minute to the next, their mood changes. We say, “he (or she) is so bipolar.”

But the truth is, it’s not that simple.

According to the American Psychiatric Association (APA) , “People with bipolar disorder experience intense emotional states that typically occur during distinct periods of days to weeks, called mood episodes. These mood episodes are categorized as manic/hypomanic (abnormally happy or irritable mood) or depressive (sad mood). People with bipolar disorder generally have periods of neutral mood as well.”

Mood shifts can be experienced as commonly as day to day or as rare as once a year.

SYMPTOMS OF BIPOLAR DISORDER

Individuals with bipolar disorder exhibit different symptoms depending on whether they are experiencing a manic or depressive episode.

An individual in the midst of a manic episode may seem abnormally self-confident without explanation. They may not be sleeping for extended periods of time and do not experience fatigue. They may also be more aggressive or irritable than normal without understanding why.

Typical symptoms of manic episodes include:

• Extreme irritability
• Overaggressive behavior
• Decreased need for sleep
• Abnormally high levels of energy
• Over inflation of self-importance or self-confidence

An individual in the midst of a depressive episode may sleep an abnormal amount and isolate themselves from social interaction. They may have an extreme loss of energy and experience unexplained periods of exaggerated sadness.

Typical symptoms of depressive episodes include:

• Extended periods of unexplained sadness
• Extreme loss of energy
• Extreme worry or anxiety
• Sleeping too much
• Social withdrawal and lack of engagement in previous interests

How to Support Someone with Bipolar Disorder

Watching a loved one suffer through an episode can be intimidating and overwhelming. But there are a few things you can do to help.

GAIN UNDERSTANDING

As with any mental health disorder, understanding is key. Understand and learn about the disorder. Ask questions to better appreciate their plight. While they are not in the midst of an episode, find out what they need most from you when they are in the throes of an episode. But more importantly, be understanding , kind, considerate and empathetic.

Don’t Take It Personally

Remember, this is not something they can control. They find themselves flung into a manic or depressive state, for no apparent reason. It is not directed at you, though it may feel as though it is.

Provide Validation and Non-Judgement

Showing frustration, disapproval, judgement or making them feel abnormal only worsens their experience. Instead, validate their feelings. Let them know it is okay to experience sudden mood changes. Reassure them you are here to support them.

Identify Triggers and Make a Plan

When they are in a stable, status-quo state, work with them to identify triggers or experiences that tend to initiate episodes. Help them avoid those triggers if and when possible. Consider, with the help of a professional, developing a plan to help them manage manic and depressive episodes. Being prepared for episodes will help them (and you) learn to handle them more effectively.

Seek Professional Support

An experienced therapist can create a suitable treatment plan and help them understand and process their experiences with their disorder. And if you feel overwhelmed, working with a professional can also be valuable for you. You will better be able to endure the vicissitudes of bipolar disorder with the guidance of a licensed professional.

If you suffer from bipolar disorder, please know that it is not something that has to control the way you live. According to the American Psychiatric Association, “when treated, people with bipolar disorder can lead full and productive lives.”

CONTACT CREATIVE COUNSELING CENTER

Are you or a loved one struggling with bipolar disorder? Do you want to better manage and minimize episodes? Request a Free Phone Consultation by completing the brief form below. One of our team members will reach out to learn more about your specific circumstance and discuss whether our practice and which therapist may be a good fit for your needs. We would like to help you live a life you love. We hope to hear from you soon.

The post What is Bipolar Disorder? appeared first on Creative Counseling Center.

We believe you can heal.

WHAT IS MENTAL ILLNESS?

Mental illness is a general term for a change in the functioning and behavior of the brain. This results in an unbalanced mental state commonly experienced as distress and intense emotional suffering. They are often caused by past trauma, unhealthy coping strategies, or improper physical conditions.

Mental illnesses can affect anyone and commonly affect 1 in 5 adults worldwide.

COMMON MENTAL ILLNESSES INCLUDE:

• Anxiety disorders
• Major depressive disorder
• Post-traumatic stress disorder (PTSD)
• Bi-polar disorder
• Eating disorders
• and more

But it doesn’t have to be a life sentence. Unfortunately, social influences guide us and our children to believe otherwise.

HOW CAN ONE OVERCOME MENTAL ILLNESS?

You can heal through:

• Self-reflection and mindfulness
• CBT , EMDR or other individualized therapeutic modalities
• Group therapy or support groups
• Volunteering and helping others
• Medication in collaboration with a psychiatrist

Self-reflection and mindfulness involve bringing awareness to our thoughts, experiences, and triggers that bring on anxious, depressive thoughts or other mental health symptoms. One can better understand their mental illness and where it may stem from by asking questions.

Healthy questions to ask to better understand your mental illness:

• When did I first notice my decline in mental health?
• What triggers my anxiety, depressive thoughts, or mental health struggles?
• What is my ideal mental state?
• What is my least preferred mental state?
• Do I take care of myself physically?
• Do I believe my mental illness can be overcome?

Therapy can be a very effective method for managing and overcoming mental illness.

An experienced therapist will:

• Help you process traumatic experiences
• Guide you through managing your symptoms
• Teach healthy coping strategies
• Aid in finding mental stability or consistency
• Outline ways to improve physical care

Finally, your therapist can help identify whether medication, in conjunction with therapy, may be beneficial to include in your treatment.

Please know that receiving a mental health diagnosis is not a life sentence. There are strategies you can learn to better manage it and we certainly believe you can overcome it.

Here is What Our Team of Therapists Want You to Know About Mental Health.

CONTACT CREATIVE COUNSELING CENTER

Are you or a loved one struggling? Do you feel you are not in the mental state you desire? We have a team of experienced therapists who can speak with you about potential treatment plan options. Just complete the brief form below to request a FREE Phone Consultation. One of our team members will reach out to learn more about your situation and discuss whether Creative Counseling Center is a good fit for your needs. We hope to hear from you soon.

The post Overcoming Mental Illness appeared first on Creative Counseling Center.