well-being – Imagine Change Counseling, LLC

March 27, 2024

Managing a Holiday (Like Easter) at Home

With Easter just around the corner, it’s time to acknowledge that for some, family holiday gatherings can be a source of stress rather than joy. While these occasions are often portrayed as moments of warmth and connection, the reality is that for many young adults, going home isn’t always a happy experience. In this post, I’ll delve into why this might be the case and explore strategies for managing mental health during these times.

Understanding the Challenges: Why Going Home Can Be Hard

Returning to the family nest can stir up a myriad of emotions, and it’s essential to recognize that this is entirely normal. Here are some reasons why going home might be challenging:

Past Dynamics: Family dynamics can be complicated, and returning home may resurrect old wounds or unresolved conflicts.
Expectations vs. Reality: There’s often pressure to conform to familial expectations or portray a certain image, which can lead to feelings of inauthenticity or anxiety about being judged.
Loss of Autonomy: Returning to the family home can sometimes feel like a regression, particularly for those who have grown accustomed to their independence.
Unresolved Issues: Lingering tensions or unresolved issues within the family can cast a shadow over holiday gatherings, making them feel tense or uncomfortable.

Setting Boundaries: Empowering Yourself

Let’s talk about boundaries. Boundaries are the limits we set with others to protect our well-being and preserve our autonomy. Establishing clear boundaries is crucial for maintaining a sense of self and promoting healthy relationships. Here are some examples of boundaries you might consider setting before heading home:

Time Limits: Decide in advance how much time you’re comfortable spending with family and communicate this clearly. For example, you might plan to leave after a certain number of hours to avoid feeling overwhelmed.
Topics of Conversation: Identify topics that are off-limits or triggering for you and politely redirect the conversation if necessary. Setting boundaries around sensitive subjects can help prevent uncomfortable interactions.
Physical Space: Determine how much physical space you need and communicate this to your family members. Whether it’s having your own room or simply carving out some alone time, prioritizing your personal space is essential for maintaining your sanity.

By setting boundaries, you’re not only advocating for your own well-being but also promoting self-care. Boundaries allow you to honor your needs and protect your mental health. Remember, it’s not selfish to prioritize yourself—it’s necessary for your overall happiness and fulfillment.

Additional Coping Strategies

In addition to setting boundaries, there are several other strategies you can employ to manage anxiety during family gatherings:

Establish a Support System: Reach out to friends or other supportive individuals who understand your situation. Having someone to confide in can provide validation and perspective, helping to alleviate feelings of isolation or distress.
Create a Relaxation Toolbox: Compile a toolkit of relaxation techniques that you can utilize whenever you feel overwhelmed. This might include deep breathing exercises, progressive muscle relaxation, or guided imagery. Experiment with different methods to find what works best for you.
Set Realistic Expectations: Manage your expectations for the gathering by reminding yourself that it’s okay for things to be imperfect. Accept that not every interaction will go smoothly, and focus on enjoying the moments of connection and joy that do occur.
Practice Assertive Communication: Assertive communication involves expressing your thoughts, feelings, and needs in a clear and respectful manner. Practice assertive phrases such as “I feel…” or “I need…” to communicate effectively with family members and advocate for yourself.
Engage in Distraction: If you find yourself dwelling on negative thoughts or emotions, distract yourself with activities that bring you joy or relaxation. This could be anything from playing a game with family members to engaging in a hobby you enjoy.
Limit Alcohol and Caffeine Intake: While it may be tempting to use alcohol or caffeine as a coping mechanism, these substances can actually exacerbate anxiety symptoms. Opt for non-alcoholic or decaffeinated beverages instead to help keep your emotions in check.
Seek Moments of Solitude: When feelings of overwhelm arise, give yourself permission to step away and take a break. Find a quiet space where you can regroup and recharge, whether it’s going for a walk outside or simply sitting alone for a few minutes.
Practice Self-Compassion: Be gentle with yourself and practice self-compassion during challenging moments. Remind yourself that it’s okay to feel anxious or overwhelmed, and offer yourself the same kindness and understanding that you would to a friend in need.

By incorporating these coping strategies, you can equip yourself with the skills and resources needed to navigate family gatherings with greater ease and resilience.

Take the Next Step Towards Well-Being

If you find yourself struggling with anxiety or stress related to family gatherings, remember that you’re not alone. Seeking support from a qualified therapist can provide you with the tools and guidance you need to navigate these challenges more effectively.

I offer individual telehealth therapy services for residents of Florida, as well as online workshops focused on well-being and stress management. If you’re interested in learning more about how therapy can support you in managing anxiety and improving your overall mental health, don’t hesitate to reach out for a free consultation call. You deserve to feel empowered and supported, especially during challenging times like these.

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

November 21, 2023November 14, 2023

Unlocking Mental Wellness: The Power of Online Workshops for Young Adults

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In today’s fast-paced world, tending to our mental health is as crucial as caring for our physical well-being. As a seasoned psychotherapist, I’ve witnessed the transformative potential of embracing innovative avenues, such as online workshops, for nurturing mental health. These workshops aren’t just virtual gatherings; they’re dynamic spaces offering tailored strategies and insights to navigate stress, enhance well-being, manage Attention-Deficit/Hyperactivity Disorder (ADHD), and amplify therapeutic skills (for therapists) using a variety of methods, including art and music.

What are Online Workshops?

Online workshops are class-like, live modules lasting 30 minutes, designed to be easily integrated into your schedule. They can include just you and I or a small group of people, even gathered by you if you prefer (i.e., friends!). Each session is carefully crafted to offer a dynamic and engaging experience, empowering participants with practical tools to navigate various challenges. Also, all of my 12 workshops are structured with visual aids to enhance your learning, leave ample time to ask one-on-one questions, and some include hands-on practice. Whether you’re a young adult juggling multiple responsibilities or a therapist seeking to expand your toolbox, these workshops provide a convenient avenue to acquire actionable techniques to help change your life. Here’s a list of all of my offered workshops at this time:

Workshops for Anyone:	Workshops for Therapists:
Well-being and Stress Management	Using Expressive Arts in Therapy:
Breaking Down Mental Barriers	– Part 1: Education
Meditative Drumming and Music Mindfulness	– Part 2: Engagement
ADHD Workshops (with or without ADHD diagnosis):	– Part 3: Music Deep Dive
ADHD and Time Management	Treating Clients for ADHD Concerns:
ADHD and Concentration Management	– Part 1: Education
ADHD and Social skills Management	– Part 2: Application
ADHD and Emotion Management

* For detailed descriptions, make sure to read my Online Workshops page.

Who Can Benefit from Workshops?

Young Adults: If you’re seeking stress management techniques or yearn for strategies to bolster your well-being, these workshops are tailored to meet your needs. You’ll love the out of the box, but research-based strategies I use to help you on your journey.
Individuals with ADHD: Find interventions and coping mechanisms uniquely designed to aid in managing ADHD symptoms effectively. Almost every one of my workshops include musical interventions you’ll love.
Therapists: Enhance your therapeutic skills, learn innovative ways to incorporate art and music into therapy sessions, and explore approaches when working with clients diagnosed with ADHD. You can be at any level of your career to benefit from my workshops (even pre-graduation for your Masters degree).

Is an Online Workshop Worth Your Time and Investment?

Considering whether to invest your time and resources into one of these (or other) workshops? Here are crucial questions to ponder:

Does it Address Your Needs? Once you read the description of the workshop, assess if the workshop aligns with your goals and requirements. Even if not one of my workshop, make sure you could learn exactly what you need, whether it’s stress management, well-being enhancement, ADHD interventions, or therapeutic skill advancement.
Is the Content Research-Backed? Ensure the workshop incorporates evidence-based approaches. Mine do, of course, combining creative proven strategies for effective results. It depends on what you like for the workshop that fits you best. For example, if not wanting any artistic integration, I wouldn’t be the best online host for you.
Can You Commit to the Schedule? Evaluate if the duration and scheduling fit seamlessly into your routine, allowing you to participate consistently if taking more than one.
Are the Techniques Applicable and Practical? Reflect on whether the workshop offers tangible, applicable tools that can be readily implemented in your life or practice. Don’t be afraid to ask for specifics before paying for the workshop.
Does the Workshop Provide Interactive Learning? Consider the level of engagement and interaction offered during the sessions to ensure an enriching learning experience.

Music-Specific Benefits of My Workshops

I can’t ignore my love of music and how useful it is for your needs. Here’s a taste of allll of the benefits you can gain from musical interventions.

Anxiety:

Reduced muscle tension, reduced heart rate so decreased anxiety, grounding effect

Social Anxiety:

Increased social connection, group cohesiveness, enhanced personal relationships

Self–esteem:

Improved self-image, confidence, self-awareness

ADHD:

Improved concentration, memory, time management, organization, decreased impulses

*For the entire list and citation, see my Online Workshops page.

Embrace Transformative Learning: Sign Up for My Online Workshops Today

Take the proactive step towards enhancing your mental well-being or elevating your therapeutic practice. Explore how these condensed yet impactful workshops can revolutionize your approach to managing stress, boosting well-being, addressing ADHD, and refining therapeutic techniques.

Reach out to discover how these online workshops can be your catalyst for personal growth and professional development. Don’t miss out—let’s embark on this transformative journey together!

Call me at 321-415-0832 or fill out the form below to inquire about online workshops.

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

November 14, 2023

Navigating the Holiday Hustle: A Guide to Mental Health

white-bag-with-fairy-lights-and-pinecones-and-acorns-and-star-on-side

Hey, all! As we gear up for the holiday season, it’s essential to take a moment and acknowledge the unique set of challenges this time of year can bring to our mental health. The glittering lights, cozy gatherings, and the promise of joy often come hand in hand with stress, anxiety, and a whirlwind of emotions. So, let’s chat about mental health and the holidays, and explore some self-help strategies that can make this season a little more manageable for our young adult souls.

Unwrapping the Layers of Mental Health and the Holidays

The holidays, for all their merriment, can sometimes serve as a pressure cooker for mental health issues. The mix of heightened expectations, family dynamics, financial strains, and the whirlwind of social activities can leave even the most spirited individuals feeling a bit frayed at the edges. It’s okay to acknowledge that this time of year might stir up some unique challenges, and it’s perfectly normal to feel a bit overwhelmed. Here’s some help you can hopefully apply in your life (not only this time of year).

Self-Help Strategies: Your Mental Health Toolkit

1. Mindful Moments: Start by incorporating moments of mindfulness into your day. Whether it’s a short meditation, a brisk walk, or a few deep breaths, these moments of pause can anchor you amidst the holiday chaos.

2. Boundaries are Your BFFs: It’s okay to set boundaries. You don’t have to attend every event, buy the most extravagant gifts, or have a perfect holiday. Recognize your limits and communicate them clearly, both to yourself and to others.

3. The Power of No: Saying ‘no’ is an act of self-care. It’s okay to decline invitations or commitments that add unnecessary stress to your plate. Prioritize your well-being and choose activities that truly bring you joy.

4. Connection over Perfection: Instead of striving for the perfect holiday, focus on creating meaningful connections. It’s the laughter, the shared moments, and the genuine connections that truly make this season special.

5. Reflect and Reset: Take a moment to reflect on the past year and set realistic intentions for the upcoming one. This process of self-reflection can be a grounding exercise, helping you navigate the transition into a new year with clarity and purpose.

Is Therapy the Gift Your Mental Health Needs? Ask Yourself:

As we skate through the surface of self-help, it’s crucial to recognize when it’s time to seek professional support. Therapy can be a powerful ally, providing a safe space to explore and navigate the complex terrain of our minds. Here are some questions to ask yourself:

1. Am I struggling to manage my emotions? If the holiday blues seem more like a persistent storm, therapy can equip you with coping strategies and tools.

2. Are relationship dynamics causing distress? Family gatherings can sometimes unearth buried tensions. If you find yourself grappling with strained relationships, a therapist can help you navigate these complex dynamics.

3. Is stress affecting my physical health? Stress can manifest physically, impacting our overall well-being. If you’re experiencing headaches, sleep disturbances, or other physical symptoms, therapy can address the mind-body connection.

4. Do I feel isolated or alone? The holiday season can amplify feelings of loneliness. Therapy provides a supportive space to explore these emotions and build connections in your life.

5. Am I struggling with past traumas? The holidays can sometimes resurface old wounds. If past traumas are affecting your present, therapy can guide you in processing and healing.

Take the First Step Towards Your Well-being

In the dance of the holiday season, don’t forget to prioritize your mental health. Whether it’s incorporating self-help strategies or considering therapy, your well-being deserves a place on your holiday to-do list. Remember, it’s okay not to have it all figured out, and to let another person help.

If you’re ready to take the next step in your mental health journey, I’m here to support you. I offer individual therapy sessions online for those navigating the unique challenges of young adulthood, particularly for those in Florida. Additionally, check out my online workshops focusing on ADHD, stress management, and overall well-being no matter where you live in the USA. If you’re local in the Orlando area, I also offer in-person group drumming sessions—an immersive experience in rhythm and community for your workplace, club, or any group.

Remember, the best gift you can give yourself this holiday season is the gift of well-being. Let’s make this season one of growth, connection, and self-discovery.

Contact Me in 4 Easy Ways:

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

Go back

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Also, take a glance at my online workshops to see if any would be helpful for your concern.

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.