mental health – 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/.

January 10, 2024January 9, 2024

Finding Simplicity This Year

green-leaves-in-water-in-vase-white-table-and-background

Embracing Simplicity in a Chaotic World

Life can often resemble a whirlwind in our fast-paced society. As young adults, navigating through the maze of responsibilities, relationships, and personal growth, it’s understandable to desire simplicity to finding peace and stability amidst the chaos, especially if you’re starting a new college semester this week.

Simplicity serves as an anchor to us, offering a sense of calm and balance. It’s about finding clarity amid the noise and allowing ourselves to prioritize what truly matters. So, how do we begin? I’m here to help get you started.

Assessing Your Desired Life: Reflective Questions for Clarity

Have you wondered if you’re living the life you want, the one that you envisioned long ago? Maybe it is, maybe it’s not at all, or maybe it’s in the middle, just needing adjustment. No matter where you are, there’s room for growth and change, as long as you want it and make effort. Here’s some starter questions for you in a simple (get it?) list.

What does an ideal life look like for you this year and beyond?
Now what’s realistic and towards that ideal?
How do you envision simplicity contributing to your peace and stability?
What activities or elements in your life currently cause stress or overwhelm?

Of course, you can brainstorm many more jumping off questions, but hopefully your wheels are turning…so let’s keep going.

Checking Alignment: Does Your Life Reflect Your Aspirations?

Reflect on your present life a little more now. Does it align with vision? Consider your relationships, career/major, personal growth, and hobbies. Do they resonate with your values and aspirations? How are your physical and mental health presently? Ah, that’s really important. Let’s look further into those aspects of your life.

Physical and Mental Well-being: Assessing Now and Setting Goals

Where do you stand in terms of physical and mental health today? Think of your energy level and feeling good vs weight for physical health.

Do you wake up feeling rested?
Are you able to sleep through the night?
Are you satisfied with your food choices throughout the day?
Do you have enough energy to be social? Do your hobby? Get through your list of responsibilities?

OK, so are you nurturing your well-being adequately? Envision it, with the addition of mental health now. Hey, we’re one whole person so we need to look at both (and can look at even more if we really wanted to dive in!). Here’s some mental health questions to ask yourself:

Are you spending time for yourself?
What’s your stress level?
Check on your mood- sadness, satisfaction, etc.
Is there a sense of burnout?

After taking these questions into consideration, what do you think? Are you on track for how you want your life to be? If not, how can you bridge the gap between your current status and your desired state? Read on!

Starting Small: Practical Steps Toward Simplicity

Simplicity thrives on small, achievable changes. Maybe you want to begin by decluttering your physical space (a tidy environment can foster mental clarity). Establish a daily routine that promotes balance, incorporating activities that bring joy and relaxation. How about making sure you do a morning skin care routine or take a short walk? Anything that works for you is what works. Try not to follow another person’s style. Be you.

You can also end your day with certain small activities. Maybe it’s integrating in mindfulness practices like meditation or a brief gratitude journaling session. Or embrace minimalism by consciously purchasing only what you need, reducing unnecessary clutter and stress. The possibilities and ideas are endless. But what you want to do most of all is be consistent.

Examples of Sustaining Simplicity: Making it Stick

Maintaining simplicity requires consistency. Identify habits or practices that support your quest for simplicity. Here’s some ideas:

Make a schedule- develop rewards when you stick to it
Set days for a digital detox- only allow yourself socials on 4 days a week, for example
Set boundaries in relationships- stay on track for no phone communication before 9 AM, for example (that can be YOUR time)
Have an accountability partner who’s also creating a simple life- check in every few days and talk about how you can better stay on track if needed

Creating a support system can also help. Surround yourself with like-minded individuals who value simplicity, sharing experiences and encouraging one another’s journey towards a more balanced lifestyle.

Why Telehealth is an Ideal Support System

You may want a little extra help to achieve the life of your dreams. Sometimes that means help from a mental health professional, like me. I offer telehealth, individual sessions online for Florida residents (even if you go to college in Florida but are from another state- you just have to live here/be here for sessions).

Telehealth offers a convenient solution to prioritize your mental health. Access therapy from the comfort of your space, eliminating commuting stress and allowing flexibility in scheduling sessions. You can squeeze in therapy between classes and other demands.

Remember, simplicity isn’t about drastic change; it’s about intentional living aligned with your values. If you seek support in this journey, I invite you to explore my psychotherapy services or any in your state. If you aren’t ready for therapy, maybe try something less anxiety-provoking, like a workshop. I offer online workshops to people who live anywhere, including ones for ADHD and well-being.

Finding simplicity this year involves introspection, small adjustments, and prioritizing mental health. Here’s to a year filled with clarity, balance, and contentment. Let’s go!

Contact Me in 4 Easy Ways (for therapy):

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 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!

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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/.