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    Lessons from My FSHD

    December 9, 2020

    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 […]

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    Lessons from My FSHD

    December 9, 2020

    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.

    A Work in Progress

    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.

    Take It Slow

    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.

    Embrace the You-ness

    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

    Eat and Sleep Well

    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.

    Be Patient

    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.

    Attend to Mental Wellness

    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.

    Resources

    https://www.mda.org

    https://www.sleepfoundation.org tips

    Filed Under: disability, FSHD, wellness Tagged With: counseling, disability, facioscapulahumeral, FSHD, Wellness

    Man and boy enjoying thanksgiving

    How to Have the Best Thanksgiving Ever

    November 25, 2020

    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.  […]

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    How to Have the Best Thanksgiving Ever

    November 25, 2020

    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.

    No Politics

    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.

    Don’t Overeat

    For some, Thanksgiving is synonymous with overeating.  This is not a good thing.  Eat smaller portions.  Save some for later.  Don’t overdo it.

    Less is more

    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.

    Family

    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.

    Boundaries

    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.

    Time Outs

    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.

    Resources

    How minimalism can help you find wellness

    Great article about boundaries and wellness

    Filed Under: faith, graditude, Thanksgiving, Uncategorized, wellness Tagged With: boundaries, Christian Counselor, Family, thanksgiving, Wellness

    Photo by Christian Erfurt on Unsplash

    Mindful Grounding Exercise for Anxiety

    November 18, 2020

    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 […]

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    Mindful Grounding Exercise for Anxiety

    November 18, 2020

    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.

    Step One: Sight

    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…

    • I see the window
    • I see the door
    • I see the lamp
    • I see the bookcase
    • I see my guitar

    Step Two: Touch

    The second step is simply to identify four things you can feel with your sense of touch.  Some examples of this are…

    • I feel my feet on the ground
    • I feel the pen in my hand
    • I feel arms resting on the armrests of the chair
    • I feel the fan blowing on my skin
    • I feel my bottom in the seat of the chair

    Step Three: Hearing

    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…

    • I hear the traffic outside
    • I hear the dogs
    • I hear the fan going
    • I hear the air conditioner running
    • I hear the neighbors four-wheeler outside

    Step Four: Smell

    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…

    • I smell my coffee
    • I smell food
    • I smell the room freshener
    • I smell clean clothes
    • I smell my deodorant

    Step Five: Taste

    The final step to the grounding exercise is to identify one thing you can taste.  Examples of this are…

    • I can still taste my toothpaste
    • I can still taste the coffee I drank
    • I can taste my mouthwash
    • I can taste my gum

    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

    Filed Under: anxiety, General, grounding exercise, mindfulness Tagged With: COVID-19 Counselor, graham counselor, grounding exercise, mindfulness, Wellness

    The Benefit of Practicing Grounding Exercises

    November 12, 2020

    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 […]

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    The Benefit of Practicing Grounding Exercises

    November 12, 2020

    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

    Focus on the Senses

    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.

    No Time Traveling

    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.

    Relaxation

    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.

    Resources

    https://www.healthline.com/health/grounding

    https://www.healthline.com/health/grounding-techniques#:~:text=Grounding%20is%20a%20practice%20that,happening%20in%20the%20present%20moment.

    Filed Under: anxiety, grounding exercise, mindfulness, Uncategorized, wellness Tagged With: counselor graham nc, grounding exersise, mindfulness, MIndfulness counselor, Wellness

    A Therapist’s Pandemic Lessons

    November 5, 2020

    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 […]

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    A Therapist’s Pandemic Lessons

    November 5, 2020

    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 Lesson of Change

    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.

    The Lesson of Resiliency

    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.

    The Lesson of Creativity

    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.

    The Lesson of Productivity

    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.

    SOURCES

    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

    Filed Under: COVID-19, pandemic lessons, Quarantine, Telehealth Counseling Tagged With: COVID-19, COVID-19 Counselor, pandemic, pandemic lessons, quarantine, resilience

    Telehealth Therapy With Professional Wellness Counseling

    April 7, 2020

    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 […]

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    Telehealth Therapy With Professional Wellness Counseling

    April 7, 2020

    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

     

     

     

    Filed Under: COVID-19, Telehealth Counseling, Telemental Counseling, Uncategorized Tagged With: COVID-19, Telehealth, Telehealth Mental Health Counseling, Telehealth near me, Teleheath Counseling, Telemental Counseling



    24 NW Court Square #304 Graham, NC 27253
    (336) 584-0050
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    Professional Wellness Counseling, PLLC.
    Email me | (336) 584-0050

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