Archive of ‘Stress Management’ category

Nature’s Gifts: 3 Therapeutic Reasons to Get Outside

Nature is an often overlooked, yet abundant resource for healing.  As a therapist, it is my job to sit with clients when they are feeing distress, overwhelm, and anxiety. In order to redress these challenges, I often provide strategies and coping skills that utilize nature as a resource. As an ecotherapist, I see the natural world as a co-therapist in the healing process.  This blog serves as a beginners guide for increasing your healing capacity by engaging the free and accessible benefits of the natural world. 

Find below 3 reasons to get outside and corresponding activities that can help meet our nature needs:

Nature Increases Wellbeing

Spending time in the nature or even just viewing pictures of nature are both associated with psychological wellbeing.  Being outside in nature is correlated with a decrease in blood pressure, the relaxing of tight muscles, and an increase in alpha brains waves which incite feelings of calm.

Action: 

I often prescribe nature outings during the week for clients who are struggling to stay grounded or feel overwhelmed by stress or anxiety.  Plan outside activities after periods of stress or anxiety for you and/or your family – doing yard work, going on a walk around Lady Bird Lake, or spending time on your porch can all be helpful transitional activities that can calm you down after the work/school stress or blues.

Nature Creates Avenues for Positive Sensory Intervention

The latest research states that new, repetitive interactions with sensory experiences help grow the brain and create positive, healing neuropathways.  Healing sensory experiences are positive experiences that engage the senses. The natural world is full of novel, sensory experiences – these experiences are especially important for our kiddos and teens whose brains are still developing. Note: it is also important for adults.

Action:

Play the “5 Senses Game” with your family after school.  Go on a nature walk and ask each family member to notice something they saw, heard, tasted, and touched.  (I generally leave out the taste sense and have a handful of mint or rosemary sprigs to pass out unless you’ve got a family of gardeners who know what is safe to taste and what is not).  At the end of the walk, ask each family member to share their experience.  

Nature Encourages Physical and Emotional Healing

A landmark study by Ulrich found  that having access to a nature scene through a window expedited the healing process for those undergoing gallbladder surgery.  Patients with nature access via a window healed faster at a statistically significant rate compared to those patients who did not have access to a natural scene.  Additionally, research suggests that there are microbes in soil that are associated with increases positive mood.  Many hospitals and healing spaces are  now incorporating gardening as an addendum to healing protocols.  

Action:

If possible, create work and play spaces that have access to windows with natural views.  Place a plant next to your bed, or at your desk at work. Not keen on watering?  It’s Texas – get yourself a cactus or succulent!  If you do not have access to light or windows, place pictures of the natural world in your office – this too is supported by research to increase feelings of calm. 

This week, take a deep breath, and walk outside.  The healing capacities of the natural world are ready to help.  Feel free to reach out if you have any nature-related therapy questions.  When in doubt, go outside…

By: Amber Jekot, LMSW under the supervision of Lindsey Humphrey, LCSW-S

Beating the Back-to-School Blues

Sometimes it feels like sweet summertime will never end. Then, all of a sudden, it’s August and you’re scrambling to get school supplies, sign up for extracurricular activities, and getting used to the idea of waking up at 6AM. Meanwhile, your child is feeling anxious about the new school year, as shown by tearful outbursts, or even declaring they’re not going back to school.  It can seem like this time will always be stressful, but there are concrete things you can do to make the transition into the school year go smoothly for you and your kids. 

Practice School Routines

Get on a good sleep schedule a couple weeks before school starts. This will help alleviate morning grumpiness and help your child be prepared for the school day. Pick out new school supplies with your child and have them packed. This will help your child to feel some control over the process. In addition, let your child help plan their lunches for the first week. This doesn’t mean packing cupcakes and cookies! Emphasize to your child the need for healthy lunches to make them feel their best. 

Get Familiar

If going to a new school, tour the school beforehand, especially if you know where their classroom or locker will be. Your child will feel better being familiar with a new place. Walking your child through their class schedule will help them feel more confident those first weeks. If possible, meet the teacher! Meeting the teacher in a low pressure setting will help your child feel more confident about what to expect from this school year. 

Make New Friends

If your child is going to a new school or one in a new area, set up a few play dates with other children who are going to the same school before it starts. A few familiar faces will greatly ease your child’s nerves! For older children, find spots where kids their age like to hang out. 

Reflect on the Positives

Ask your child what are some of the things they liked best about their last school year. Maybe it was being part of a certain club or sport. See how you can incorporate these things into their new school year to help them get excited about it. 

Identify Fears

Listen to your child’s fears about the upcoming school year. Letting your child talk about any worries they may have will help them release the burden of carrying these fears by themselves. Sometimes all kids need is to be listened to. 

Empathize

Change is hard! Change when you’re a kid can be downright scary. Being nervous is a normal reaction to change. Let your child know that you are there to help them through the process. Point out the exciting parts of starting school, but empathize with them when they’re feeling nervous. Both are necessary to helping your child overcome their fears.

Get involved

Knowing what to expect will help you and your child feel more prepared. Meet members of the community and school so that you know what to expect. Join the PTA or volunteer within your community. Being friends with other parents in similar situations will help you feel less alone and able to conquer this time of transition. If you ever feel overwhelmed by the stress of the school year, meet with a mental health professional who can help you find ways to better balance and manage the stress. 


By: Michelle Beyer, LPC-Intern
Supervised by Karen Burke, LPC-S, RPT-S

5 Categories of Self-Care

Self-care is a buzz word in today’s culture. Sometimes we don’t know where to being when trying to take care of ourselves in our busy world. Below are 5 categories of self-care to help you start out. The great thing is that the act of trying with self-care is a form of taking care of yourself. Take a look at the list and see what you are able to try this week.

Water

Hydrating your body with water has numerous physical and mental health benefits. It is recommended by nutritionists that a person drinks half their body weight in ounces of water each day. So that means if a person weighs 150 pounds, they are recommended to drink 75 ounces of water each day.

Nutrition

Nutrition is all about balance. Every human body has different nutritional needs. Becoming aware of what your body needs with nutrition will help your body function better, your mind to think clearer, and overall your ability to care for yourself increases.

Sleep

The category of sleep can be divided into bedtime routines, how long a person sleeps, and quality of sleep. Looking into how you put yourself to bed can shed light on how you are preparing your body for a good night’s rest. It is recommended that screen time is turned off at least 30 minutes before bedtime. How much sleep and the quality of sleep a person can get is dependent on a lot of factors. Take time to look at how this can be improved for your body, because your sleep pattern is unique to yourself. If quality of sleep feels beyond your control, contact your doctor to get more information.

Activity

Activity is an important category of self-care because of how quickly it addressed both physical and mental health. Activity can be defined as any movement that is more than your body’s resting position. For myself as a therapist, I spend most of the day sitting. Activity for me can be something as simple as standing. When activity turns into exercise this is when your brain pumps all of the happy hormones, like endorphins. Any form of activity is welcomed when trying to add more self-care.

Social

Social activity for self-care is based on what a person needs. Taking time to listen to your body will help you decide what kind of social interactions you are needing. Sometimes a person needs alone time away from the social scene to recharge. Other social needs could be knowing if you need to spend time with friends who are fun and are going to make you laugh, or if you need to spend time with friends who are able to listen and comfort you. Before making plans, take a moment to pause and listen to what your body needs before making a social decision.


Written by: Julie Smith, LMFT-A supervised by (Supervised by Kirby Schroeder MS, LMFT-S

1 2 3 4