Professional Wellness Counseling, PLLC.
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I was nineteen years old when I was diagnosed with FacioScapulaHumeral Muscular Dystrophy (FSHD). That was a long time ago and I’ve been living with it for many years. Living with a disability can be trying and difficult for many people. For me, I’ve been blessed and never wanted my disability to be the defining […]
I was nineteen years old when I was diagnosed with FacioScapulaHumeral Muscular Dystrophy (FSHD). That was a long time ago and I’ve been living with it for many years. Living with a disability can be trying and difficult for many people. For me, I’ve been blessed and never wanted my disability to be the defining characteristic of my life. For the most part, this has been true about me but as I get older my FSHD has asserted itself in unexpected ways. Perhaps you also have a disability as well. These are some of the many lessons from my FSHD.
We are all works in progress in many ways. However, my FSHD has taught that it and I, are a work in progress together. My disability develops and progresses. This means it looks and feels different at different stages. It means I need to realize there are going to change. Using my arms will be harder at a certain stage. Walking will be challenging at another stage. In short, adapting and accepting change is important.
If you have a physical disability like FSHD, it is going to affect your pace. It is going to take me longer to get ready to go somewhere. It is going to take longer to get dressed. I can’t be at the same pace that other people can. I knew a woman with a disability who was rushing to get to the phone and fell and got hurt. When you have a disability, you need to accept a slower pace of living and getting things done.
Yes, I know this is not a word. However, if my FSHD has taught me anything, it is I have to embrace my Me-ness. My Me-ness is the me that actually exists, not the one that exists in my mind. My Me-ness includes accepting what I actually am. Accepting me is one of the first steps in being friends with my FSHD
Everyone should try to eat and sleep well. However, it is particularly important for someone with a disability to have good wellness habits. Too much weight is not good for someone with a disability. Eating the wrong foods may also create complications. Having good sleep habits can also help to build a healthy life. I need to get enough sleep and go to bed and wake up at roughly the same time.
My FSHD doesn’t like patience. When you have a disability, patience is important. I need patience with myself and also others. Some people with disabilities depend on others. Being patient with people who care for them. Frustration is common for people with disabilities and their caregivers. Be patient.
Don’t neglect your mental and emotional health. People with disabilities and their caregivers are particularly susceptible to problems like anxiety and depression. I good therapist can help you to adust and cope.
These lessons from my FSHD have helped me in many situations. They have helped me to make adjustments as my disease has changed. They have helped me to cope with the uncertainties of having FSHD. Click here if to download the FSHD lessons infographic.
It’s almost time for thanksgiving. Are you ready for the same old thanksgiving? Maybe you’re a member of one of those families that don’t struggle, have no black sheep, and never raise their voices. Then there’s the rest of us. Wouldn’t you like this thanksgiving to be the best thanksgiving ever? Well, it can be. […]
It’s almost time for thanksgiving. Are you ready for the same old thanksgiving? Maybe you’re a member of one of those families that don’t struggle, have no black sheep, and never raise their voices. Then there’s the rest of us. Wouldn’t you like this thanksgiving to be the best thanksgiving ever? Well, it can be. Here are some suggestions on how.
In such a contentious election year, people are more divided than ever before. Talking politics is something many are not thankful for. Therefore, agreeing to steer clear of politics might be in everyone’s best interest.
For some, Thanksgiving is synonymous with overeating. This is not a good thing. Eat smaller portions. Save some for later. Don’t overdo it.
Perhaps this is the motto of a healthy person. As Americans, we’ve been trained to supersize. However, maybe in regards to Thanksgiving, less is more. Go small. Less food. Less people. More wellness. Living simply is one of the keys to wellness for some people.
Thanksgiving is a time to enjoy family. Admittedly, not everyone’s family is enjoyable. Some families are great. Others, not so much. Look for areas of common ground. Find and focus on those. Leave the rest.
Set healthy boundaries. Know when to say no. No to unwanted interactions, No to politics(yes, again). No to contentious conversations. Conversely, say yes to self-care.
A football or basketball team sometimes needs a time out to regroup. Sometimes we do too. And timeouts are not just for children. Take a time out if there is conflict and withdraw and take a break. Time outs are good if there are unwanted interactions or situations. You can use a timeout to be by yourself or do some solitary activity to redirect yourself.
For this to be the best thanksgiving ever, you have to do things in a different way. Click here for an article on developing habits of thanksgiving.
A few years ago my friend from graduate school was relating to me how her daughter, who had recently acquired a new job was struggling with anxiety. She went on to describe to me how she got a great new job bit that one of the requirements of the job was to pass a comprehensive […]
A few years ago my friend from graduate school was relating to me how her daughter, who had recently acquired a new job was struggling with anxiety. She went on to describe to me how she got a great new job bit that one of the requirements of the job was to pass a comprehensive competency test. It seems that her anxiety was a form of test/performance anxiety. I suggested that she teach her the mindful grounding exercise. I will describe it and give examples below. I’ll come back to the conclusion of this story later.
Before you begin doing the grounding exercise you may want to find a few minutes and a place to yourself to concentrate on being mindful. The first step in the mindful grounding exercise is to identify five things you can see. Some examples might be…
The second step is simply to identify four things you can feel with your sense of touch. Some examples of this are…
The third step is to identify three things you can hear. For some people, this requires being more mindful than they are used to simply being cluttered with noise. Examples of this step are…
At this stage, it can get a little dicey for some people. From here on out the exercise requires mindful concentration. Step four of the grounding exercise is to identify two things you smell. Examples of this are…
The final step to the grounding exercise is to identify one thing you can taste. Examples of this are…
Now back to my story from above. My friend taught her daughter the grounding exercise. In addition, she told her to do the exercise a few times right before she had to take the test again. She did it, and consequently, her anxiety was lower and she did great on the test. This is sometimes called the 1-2-3-4-5 exercise. And as you can see it’s not complicated at all. It’s just paying attention to your senses and that can have a dramatic impact on struggles like anxiety, stress, depression, and coping with difficult situations. This and other exercises can be found here.
Click here to download my Mindful Grounding Exercise Infographic
Practicing grounding exercises can have many benefits. Grounding exercises are a form of mindfulness practice. Research suggests grounding exercises can affect wellness and health in many areas including cognition and emotional health. And there is a myriad of different kinds of grounding exercises. So what are some of the benefits of practicing grounding? Below are […]
Practicing grounding exercises can have many benefits. Grounding exercises are a form of mindfulness practice. Research suggests grounding exercises can affect wellness and health in many areas including cognition and emotional health. And there is a myriad of different kinds of grounding exercises. So what are some of the benefits of practicing grounding? Below are several benefits of grounding
Grounding exercises focus on physical sensations. Focusing on things like what we see, hear, smell, etc. Grounding by observing one’s senses is useful because it helps to cope with unwanted thoughts and sensations. These types of exercises are often used with people who struggle with PTSD, mood disorders, stress, and in substance use treatment.
That’s when we get in our hot tub time machine(or Delorean) and travel to the past or the future. When we go to the past we think about painful things from our past and play them over and over in that youtube viewer that only exists in our mind. Or we go to the future and think about all the unknown. “Will I have enough for retirement?” or “Will I find a romantic partner?” Your brain can’t be in two places at the same time. You can’t practice grounding and also be in the past or the future.
Grounding exercises are helpful in reaching a more relaxed state. While grounding, our level of relaxation increases. Consequently, our ability to cope also increases. Research literature establishes grounding as an effective coping technique for traumatic and unwanted thoughts and emotions. Relaxation is a key solution to coping with the consequences of many mental health struggles.
In conclusion, grounding exercises are easy to learn to do. They help people who struggle with stress, depression, anxiety, and similar mental health struggles. Click here to learn a simple grounding exercise.
COVID-19 and the pandemic have affected many of us in unprecedented and unforeseen ways. Many pandemic lessons have been learned. The pandemic lockdown has caused people to be more isolated. It has created increases in mental health problems like anxiety and depression. It has also forced many to improvise on how to do work and […]
COVID-19 and the pandemic have affected many of us in unprecedented and unforeseen ways. Many pandemic lessons have been learned. The pandemic lockdown has caused people to be more isolated. It has created increases in mental health problems like anxiety and depression. It has also forced many to improvise on how to do work and family during this time.
The pandemic has caused our country and many other countries to adopt new and innovative ways of delivering services and working. An example of this is therapy. Many counselors have transitioned from office visits to telehealth therapy. Click here for information on our telehealth therapy. Unfortunately, these and many other changes have been forced upon us by demand.
One of the things that we can learn from the pandemic is that people are resilient. We have the ability to overcome challenging and unexpected situations. When we find ourselves in need of help, we can find a therapist for help. Additionally, there are other resources to support our resiliency. Most notable are the online support opportunities like Talkspace or other online helpline or services. The important thing to remember is that you are resilient and there are resources if you need help.
Another important pandemic lesson is the lesson of innovation. The pandemic has taught us we need to be creative in finding solutions to problems. For example, restaurants have created outside eating areas during the quarantine. Churches have also creatively adapted. Many churches are doing outdoor worship services, services in cars, and indoor services without music and social distanced. In short, many in many industries have had to employ creativity to carry out their work.
Closely related to creativity is the pandemic lesson of productivity. Many people have had their jobs and livelihoods affected by the pandemic. There are a couple of things that people have done to maintain productivity. For instance, many of those still working have been forced to do so from home. in addition. many workers have also been carrying out their work in new and creative ways. The use of services like ZOOM to stay connected to and collaborate with fellow employees is now commonplace.
If any of these pandemic lessons resonate with you and you are looking for solutions to your struggles, I am currently accepting new clients. Click here for more information.
https://www.newsweek.com/2020/06/05/mental-health-toll-coronavirus-could-rival-that-disease-itself-1506664.html
https://www.entrepreneur.com/article/355668
http://www.Talkspace.com
In a time of social distancing initiating and maintaining one’s physical and emotional wellness, being is a challenge. To continue to deliver effective mental health services, Professional Wellness Counseling offers Telehealth counseling. This type of service offers you the ability to receive mental health services using a computer or smartphone while maintaining the social distancing […]
In a time of social distancing initiating and maintaining one’s physical and emotional wellness, being is a challenge. To continue to deliver effective mental health services, Professional Wellness Counseling offers Telehealth counseling. This type of service offers you the ability to receive mental health services using a computer or smartphone while maintaining the social distancing required to keep yourself safe.
Advantages of Telehealth
Its more convenient
It can be done from anywhere
It can be done with technology that must people
It allows people to continue counseling and maintain social distancing
Please call Chris at 336-584-0050 or email at Chris@professionalwellnesscounseling.com for help with
Depression
Anxiety
Anger
Relationship Problems
Problems Coping with Isolation
Stress
