Managing Expectations with Neurofeedback Training

Many of our clients come to us seeking to add neurofeedback to their mental health regimen. We tend to get a lot of folks that have tried traditional talk therapy and still feel they are not seeing the difference they were hoping for. Since this is a very different approach to mental health for many people, it is important to manage expectations as you begin this process. Informed by my own extensive neurofeedback training as well as my experience helping many through this process, let me give you a few tips to ensure you are entering into this process in a realistic way.

1. Neurofeedback requires commitment. This is not a one-and-done kind of service. Change that occurs in the brain has to be reinforced over time. If you are trying to sew a quilt, you can't just run the needle through once or twice, having a thread or two pulled together, and expect to have anything you can curl up under. You have to repeatedly thread that needle many times to build something. Similarly, you can't go to the gym one time and expect to build those muscles the way you want to. You have to start a habit. Then, long lasting change can occur. Taking advantage of neuroplasticity (the ability of the brain to change) through neurofeedback requires repeated exposure. We recommend a minimum of weekly sessions for at least 20 sessions to see long lasting change. Some clients want to speed their progress forward more quickly and thus schedule more frequent sessions or choose to take a rental unit home so they can train every day.

2. More long standing, complex issues require more training. If you have an extensive history of trauma, for example, you likely will benefit from more than 20 sessions. Everyone's brain responds in a unique way to neurofeedback. When you are "done" depends on your goals. I highly recommend taking home a rental unit for those who anticipate needing more sessions, so that you do not need to spend 52 weeks to get in 52 sessions.

3. Neurofeedback works best when combined with other healthy lifestyle behaviors. If you are not doing anything else healthy for yourself and look to neurofeedback to fix all your problems, expect to see limited results. I see this principle played out consistently in my clients' results. Those who look to their one hour a week in the office to make a difference in the other 167 hours of their week, without changing those 167 hours somehow, often experience limited results. Research has shown that neurofeedback is most effective when used in combination with counseling. This is one of the many reasons we specialize in combining these approaches. Some say that neurofeedback is like tuning the guitar, and counseling is like learning to play the guitar. Neurofeedback is also more effective when combined with other healthy choices such as good nutrition, sleep habits, consistent exercise, and meditation. The application of what you're learning in counseling, healthy coping skills and caring for your body is essential to see the full benefits of what neurofeedback can do for you.
   
   Written by Mary Beth Stevens, LPCC, BCN 

How to Help Someone Who Is Grieving

Grief is a multifaceted emotion, and it can be really difficult know what to do to help someone grieving. Going with the typical “it will be okay”, “it will work out next time”, “time will heal”, “just pray about it” isn’t usually the best way to make someone feel supported, and in fact, tends to make people feel invalidated. Here are some tips that may help you help someone who is grieving:

1.       Be a good listener

Active listening rather than listening to respond may be one of the most difficult but important things to do when it comes to being a support for someone grieving. It can be hard to make space for someone when such strong emotion is present, but giving a short answer such as “it will all be okay” tends to minimize the person’s emotions, and makes them feel like there is a limit on how long they can be sad.

2.       Leave them care packages

Care packages are a nice way of showing someone that you are thinking of them, while giving them space to grieve. They also come in handy if distance is an issue in being able to support someone!

3.       Be specific about how you can help

Offering help in specific ways gives the person grieving an opportunity to rest. It can be overwhelming to deal with other things that come along with grief while also trying to think of how someone can help. If you offer your help in a specific way, it takes some responsibility away from the person grieving.

4.       Ask questions

It can be easy to ignore grief when someone appears “fine”. It’s okay to ask how the person is feeling today, as grief can ebb and flow.

5.       Remember dates

Remembering dates, big or small, can make someone grieving feel supported. It can feel good to get a text or card on big dates such as anniversaries, holidays, birthdays. It can also be good to get a “thinking of you” message on any day, too!

6.       Don’t avoid the topic

It’s okay to talk about or ask questions about the situation that caused the grief. Many people don’t want to “overstep” or “make them sad”, but the person grieving is already sad. They may not want to talk about it, and in that case, they can tell you just that. It can be easier to move on from the subject if they don’t want to talk about it rather than bring up the subject in the middle of another conversation if they do want to talk about it.

7.       Let them be sad

As I said before, grief ebbs and flows. If a person is having a sad day (or week), let them. Minimizing sadness can feel invalidating, and suppressing emotions only makes it worse.

8.       Know there is no timeline for grief

Everyone grieves in their own time, and shows grief in their own way. One person may show grief by getting angry while another may show it by crying a lot. One person may seem fine right away, and then break down later while another person may be distraught immediately, but seem like they are able to move on more quickly. There is no right way to grieve, and judging someone for taking longer to be okay is never helpful.

9.       Understand that there are many situations that may cause someone to grieve.

Grief can be caused by actual loss, or perceived loss. Losing a family member or pet, learning about a medical diagnosis that can change the trajectory of life, life transitions, ideas for your future not coming to fruition. It’s important to understand that there can be happiness and grief at the same time. Leaving a toxic relationship is ultimately a good thing and can make someone feel relieved, and at the same time grieve the end of the relationship. Losing a family member to whom you have been the caretaker can also bring relief and grief. It is okay to feel any and all emotions that come along with grief- good and bad.

Remember the most important thing is to just be present for someone grieving.

Written by: Olivia Clark, LPCC, BCN

Why thinking and talking your way through problems doesn't always work.

Many times I hear new clients tell me, "I've been in talk therapy for years, and I'm still not where I want to be." I feel for these folks. I get it. These people know they need to try something different, because what they've done thus far hasn't worked. But what constitutes as different?

The difference is in which area of the brain your therapist treats. Most traditional talk therapies are getting at the front of your brain, using the frontal lobe. You talk about stuff. You use logic and try to think about things differently as you verbally process. This can be helpful. The problem is, many of the things that bring us to therapy aren't rooted in the front of the brain; they're rooted in the back of the brain. When we want transformation, it's much more effective to root out the actual problem.

The back of our brain, and in particular our amygdala (threat assessment) and our hippocampus (memory), holds our reactivity to distress. This distress comes from our previous experiences, and our brain takes up strategies to cope with this distress. This can result in symptoms like anxiety, depression, addiction, trauma flashbacks, etc. The brain is an unbelievably complicated structure, don't get me wrong. Every brain is unique and every person's array of symptoms is complex in origin. This is not simple stuff. Most basically though, many of the problems you'll bring to a therapist are not truly rooted in the front of the brain. If they were, you probably would have been able to think them through, and come to a resolution about them. Our western society believes that if you can think, you are. But we are forgetting the back of our brains, and our bodies, with this limited view. Our bodies and the back of our brains hold testimonies of what we have experienced. We store the distress in these parts of us. We forget that in traditional talk therapy.

What to do, then? How do we get at the real problem? It's the difference between top-down therapy (leading with thought) versus bottom-up therapy (addressing the root cause). When we use therapies that are focused on the body and the emotions, we can eventually get to the process that traditional talk therapy starts at. Once the distress is resolved in the problem area, talking through, challenging your thoughts, and reorienting your mind works beautifully well.

Here are a few examples of bottom-up therapies:

-Neurofeedback and Biofeedback

-EMDR

-Somatic (body-based) therapies (Sensorimotor Psychotherapy, Somatic Experiencing, Yoga Therapy,  Animal-Assisted Psychotherapy)

-Parts work therapies (Internal Family Systems, Ego State Psychotherapy)

-Expressive Arts therapies (Play Therapy, Sand Tray Therapy, Drama Therapy, Art Therapy, Dance/Movement Therapy)

-Polyvagal Theory-informed therapies

-Attachment-focused therapies

-Emotion-focused therapies

And more!

Written by Mary Beth Stevens, M.Ed., LPC, BCN

The Power of Positive Thinking

I know, I know. The title… *cringe*.. but hear me out. I’m not going to sit here and try to convince you to jump on the toxic positivity train and bypass all of the ugly stuff that life can throw your way. That’s unrealistic and also, not helpful.  I am, however, going to try to help you understand why more realistic, evidence based thinking and positive affirmations can help rewire your brain. It’s not woo-woo, it’s Science. I promise!

Still with me? Great. So first, let’s get a better understanding of the brain. Our brains are, and have pretty much always been, wired with a negativity bias. At one point, it helped the species survive. Now, it’s just really annoying. There is a whole lot of science behind this but let’s just keep it simple. If I wrote down 100 math problems and 99 of them were correct, but one was wrong, which one do you think everyone would focus on? Yup, you guessed it, the wrong one. So when you hear 99 positive things about yourself, but 1 negative… which one does your brain focus on? That big ol negative that’s telling you something like “I’m not good enough”, “I am a failure”, or “I am a bad person”, just to name a few.

Now, let’s talk about the RAS or reticular activating system. It’s a pencil sized bundle of nerve at the base of your brain that is basically the gateway between the subconscious and conscious mind. The RAS is where all of your senses enter, except smell. We intake a TON of sensory information on a daily basis, and we couldn’t possibly process it all, which is where the RAS comes in. Your RAS filters out the information that can be safely ignored. There are certain bits of information that we are hardwired to deem as important, like your name being called or a threat to safety. Otherwise, we set the agenda. Sometimes consciously, but often what gets through is based on subconscious deeper belief systems. Let’s say you want to buy a car and you decide you really want a red corvette. Suddenly, you start seeing red corvettes everywhere! They have always been there, but you woke up your RAS and told it to start letting this information through.

“How the heck can all this mumbo jumbo help me?”, you might ask. Well, I’ll tell you. Alert your RAS to what you want. Tell it what you intend for your life. Train your brain to see the positives and not immediately focus on the negatives. They both exist. It is the duality of man. It is inevitable that life will throw curve balls your way. My point is not to tell you to ignore them. My point is, don’t live there. There is still positive all around you, your RAS just won’t let you see it. This doesn’t make your trauma or negative experiences any less valid. The trauma is not and never was your fault. But you CAN heal.

Through trauma, and just life, we all have developed negative core beliefs about ourselves, others, and the world around us that have become the lens that we view the world through. These beliefs are telling the bouncer in your brain (The RAS) who to let into the club and usually, it’s not benefitting us. I use a combination of EMDR and CBT with my clients to help clear out those beliefs and reprogram your RAS.

Thankfully, you don’t need us to utilize some simples techniques on your own. I recommend a daily practice of gratitude and affirmations to get yourself started. On your own or with the help of your therapist, identify some negative core beliefs and some positive affirmations to utilize to challenge those beliefs. Once it becomes a habit, you’ll see a difference. (Thanks RAS!).  

Example: I am not good enough —> I am enough, I am good enough, I am more than enough

Try it for yourself!

Written by: Grace Williamson, MA, LPCC, BCN

What a Trauma Therapist Learns from Their Clients

Perseverance

Many of our clients come to us after years of trying talk therapy. Upon hearing that we do things a little differently here, they decide to try again with a new approach. That act alone is amazing-- that they can hold out enough hope to try a new thing. They keep sticking with it and find that there are practical ways we can assist their brain in healing itself. But they can't just come to a few sessions and experience the full benefit. They have to apply themselves, keep coming week after week, and keep hammering away at the blockages in their lives. The work required in the healing process is immense. The most successful of our clients are those that know they can't just expect to work hard for an hour a week and all will be well. They go home and apply things every single day. They commit to a new way of life. Nothing changes if nothing changes. This perseverance inspires me to keep applying the same healing principles in my own life, and not to slack off and expect my own therapist to do all the work for me, because it just doesn't work that way.

Creativity

In working with trauma, there tends to be a lot of imagination and imagery used, to bring in different resources to the client's inner experience. This has allowed me to see inside the imaginative world of clients like no other. Clients have allowed me to understand intimate moments between them and their younger selves or what it feels like for them to be at their most peaceful. I've seen monsters, healing figures, perfect imaginary worlds of fulfillment, and sacred boxes containing their most wounded selves. The innate wise self in each of my clients takes on such different forms but is uniquely creative and knows just what they need. It's a bit like reading a great novel, where the author has created a beautiful and complex world of creatures and characters. I get to visit these worlds, where my own mind is exposed to new ideas and is invited to grow.

Courage

Nothing inspires me to keep courage in my own life and healing process quite like my clients. The things we look at to reprocess in therapy are often dark and difficult, but they have seen what the other side can be like--being free from their past experiences and set free to enjoy what Is, now. So they dig deep and walk forward with me into the darkness. While there may be tears in that darkness, the darkness starts to let up, and they walk out into a clearing with lots of light. It's a terribly beautiful thing to witness, but what amazes me most is their grit to go there in the first place. It's not easy, but it is good.

Keep going. I'm here for it.

Written by: Mary Beth Stevens, M.Ed, LPC, BCN

How Neurofeedback Has Helped Me Personally

I’ve done neurofeedback at least twice a week for over a year in both forms that we offer here at Alternative Therapeutics. Every person is vastly different in how they will respond to neurofeedback training, but I thought it might be helpful to offer some real-life examples of how things can change. For more case examples, check out the book Neurofeedback 101 here.  

1.       Greater focus, concentration, and follow through on tasks

It’s much easier for me to follow through on tasks I know I need to do. I can sit down and finish something with greater efficiency and intention. That space in between, “I know I need to do something” and “I am doing that something” is smaller—I jump in there before procrastinating the task endlessly.

2.       Decreasing use of psychiatric medications

With strong family history of depression, I was on antidepressants as a support for many years. With neurofeedback training, I felt strong enough to wean down off of these medications. This has been a great personal triumph for me.

3.       Stabilization of emotional reactions

One of my favorite examples of this is when something frustrating happens in traffic. Instead of yelling alone in my car at the idiot who decides to slam on their brakes randomly, it rolls off of me like water off a duck’s back. I am able to recognize frustration but not get swept away into it, drowning in my own emotional reactions.

4.       Greater ability to examine past traumas

Instead of getting overwhelmed at certain memories, I can look at them with acceptance, without getting overwhelmed. Neurofeedback works in part by stabilizing the nervous system. So instead of my nervous system getting overactivated, I am better able to keep homeostasis even as I think through emotionally difficult topics.

5.       The ability to read a book

Okay, that sounds extreme. I can read books. But sitting down and just reading a book took a lot of effort for me before neurofeedback. The other night I sat down to read a nonfiction book that I had been intending to read for a while and sat there for a full hour, undistracted. That never happened before neurofeedback.

6.       More positive outlook

This was one of the first and most noticeable things I noticed from neurofeedback training. It’s like my brain takes hold of positive thoughts instead of negative ones more often than before. This has led to a less depressive outlook on life in general, which contributed to #2 above.

7.       Peak performance

I graduated with my master’s degree, studied for and passed my licensure exam, completed the licensure process, took a neuroscience course, started a new caseload, got trained in EMDR therapy, and completed my board certification for neurofeedback within a span of 2 months this year. I was also hitting neurofeedback training super hard during this time. I was efficient, focused, and goal oriented. This is not a typical standard of performance for me. I am more of the take it easy type than a super driven performer. But I was able to maintain focus on my goals and follow through with excellence. I believe I was able to perform these tasks smoothly without exhaustive effort because of neurofeedback’s incredible effects on my brain.

I always say everyone can benefit from neurofeedback. We can’t predict what it’ll do for you, the timeline it would occur in, or that it would work in the same way as it did for me. But I can say it is worth a try. You never know what might become a possibility.

Written by: Mary Beth Stevens, M.Ed., LPC, BCN

How to Find the Right Therapist for You

One of the most difficult parts of therapy is reaching out to get started. I wanted to write this blog for those who are thinking about reaching out, but aren’t sure where to start! Here are a few things you should know when looking to find a therapist that is right for you.

1.     One of the easiest resources to help find a therapist is psychologytoday.com. You type in your zip code, and the therapists that show in the results are located within 5 miles. From there, you can filter further by the type of insurance you have, specific types of therapy, and more.

2.    It can be helpful to know what therapist credentials mean since there are quite a few options! The CSWMFT Board can be a great resource to learn more about specific credentialing. Don’t worry, I’ve taken the information from their website (cswmft.ohio.gov) and summarized it here:

Licensed Professional Counselors (LPC, LPCC, LPCC-S) have specialized knowledge, education, and training in the fields of human behavior, counseling principles, counseling methods and problem solving.

LPC: Licensed Professional Counselor- a therapist with this license has earned a master’s degree in counseling and passed the licensure exam.

LPCC: An LPC may upgrade to a Licensed Professional Clinical Counselor (LPCC) after completing two years of training experience under the supervision of an LPCC-S.

LPCC-S: Supervising Counselor- a therapist with this license has at least one year of post LPCC experience and additional continuing education hours in clinical supervision.

All Licensed Professional Counselors must complete 30 hours of continuing education every two-year renewal period.

Licensed Social Workers (LSW, LISW) have specialized knowledge, education and training in the fields of human development and behavior, methods of social intervention, social welfare and policy and social work theory.

LSW: Licensed Social Worker- a therapist with this credential has at least a bachelor’s degree in social work and has passed the national exam.

LISW: An LSW may upgrade to a Licensed Independent Social Worker (LISW) after completing two-year post-master’s supervised experience and pass the national exam.

All Licensed Social Workers must complete 30 hours of continuing education every two-year renewal period.

Licensed Marriage and Family Therapists (MFT, IMFT) have specialized knowledge, education and training in the fields of human behavior, marriage and family studies, appraisal of individuals and families, and problem solving.

MFT: Marriage and Family Therapist- a therapist with this license has earned a master’s degree in Marriage and Family Therapy and passed the national exam.

IMFT: An MFT must complete a two-year post-graduate supervised experience period before becoming an Independent Marriage and Family Therapist (IMFT).

To keep their licenses, all MFTs must complete 30 hours of continuing education each two-year renewal period.

3.    Another piece of information that will be helpful to know is the different types of therapies offered. Here are some common therapies you may see listed in your search:

• Cognitive Behavioral Therapy (CBT) is a type of psychotherapy treatment that helps people learn how to identify and change destructive or disturbing thought patterns that have a negative influence on behavior and emotions.

• Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy treatment that was originally designed to alleviate the distress associated with traumatic memories. After successful treatment with EMDR therapy, emotional distress is relieved, negative beliefs are reformulated, and physiological arousal is reduced.

• Dialectical Behavior Therapy (DBT) is a modified type of CBT. Its main goals are to teach people how to live in the moment, develop healthy ways to cope with stress, regulate their emotions, and improve their relationships with others.

• Play Therapy is a method of therapy that uses play to uncover and deal with psychological issues, primarily used with children.

•  Neurofeedback (not so common) is a cutting edge, non-invasive, research supported approach for teaching the brain to function in a more balanced and healthy way. Individuals learn to self-regulate their own brain wave patterns through a learning process which can help improve many symptoms including mood, anxiety, sleep, relationships, memory and ability to focus on accomplishing goals.

4.    Read bios of different therapists on Psychology Today, or on the company’s website. You might be able to get a feeling of which therapist might be a good fit for you. Usually, the bios will explain any specializations they may have, or populations that they work with most.

5.    Once you choose a therapist, go for a few sessions before deciding if they are a good fit or not. The first session is always the intake and is filled with a lot of questions and a lot of information. It may take a few sessions to begin to feel more comfortable and get an idea of the therapist’s personal counseling style.

6.    It’s okay to “shop around”. If you go to a few sessions, and still feel like the therapeutic relationship doesn’t quite click, it’s okay to ask for a different therapist at that company or find a new therapist elsewhere.

Written by: Olivia Clark, MA, LPC, BCN

5 Reasons You Should Try EMDR Therapy

EMDR, also known as Eye Movement Desensitization and Reprocessing, is a revolutionary trauma-focused therapy designed to help people gain freedom from their traumatic experiences that have come to define how they approach life. Don’t get tripped up by the word trauma—trauma can be big events that we typically think of (e.g., bad car accidents, war combat, or sexual abuse), or less dramatic events that can impact us just as much (e.g. dysfunctional family dynamics, hurtful childhood experiences, or job loss).

Trauma is anything that your nervous system experiences as too much too soon, or too little for too long—when things are overwhelming. These experiences are then stored maladaptively in your body and brain, causing trouble. Everyone experiences trauma in some form and is impacted by their past, whether they’re aware of it or not. Here’s some reasons why you might consider trying this form of therapy for yourself.

1. You want freedom from your difficult past experiences

Many of us are triggered (again, whether we’re fully aware of it or not), by our past experiences in daily life. EMDR allows your body to fully process and re-digest the traumatic experience. The memory literally moves locations in your brain: from raw emotional memory storage to long term memory storage where it belongs. When this happens, your brain understands that the past is truly in the past, instead of experiencing it as a present reality (the feeling of being triggered).

2. You are sick of the same old patterns repeating in your life

Traumatic experiences create reactions in the brain that build templates for how we will act in the future. EMDR Therapy is designed to allow you to let go of those past experiences and create templates for better functioning in the future.

3. You find it hard to talk about (or remember!) your traumatic experiences

 One of the coolest things about EMDR is that it doesn’t require you to go into detail about what has happened to you. It’s not necessary for your therapist to know all the nitty gritty details. You can keep those to yourself if you want, and the work can still be just as effective. This is also relevant for those whose memories around their trauma might be hazy. EMDR works with how the brain naturally stores traumatic memories, which involves body sensations, emotions, negative beliefs, and sensory experiences, not just autobiographical movie clip-type memory playback.

4. You want a natural approach to healing

Many clients come to us because of our focus on holistic, natural methods to healing. EMDR is as natural as you can get. EMDR therapists simply make the conditions right for your brain to be able to heal itself. This is why healing from EMDR is so deep and transformative. The body is able to work out the trauma, and the insights and new perspectives you’ll get are coming from your own mind—not the therapist’s.

5. You’ve tried talk therapy and it isn’t cutting it

EMDR is very efficient and powerful. Every 1 year of EMDR Therapy is about equivalent to 3 years of traditional talk therapy. I often get reports of how much EMDR has changed someone’s life in just a few weeks, after doing years and years of regular talk therapy elsewhere. EMDR is designed to get to the very root of your problems, instead of addressing symptoms of those problems. This ends up being more cost efficient, too, which is always a good thing.

Check out our page on EMDR for more information.

By Mary Beth Stevens, M.Ed., LPC, BCN

Can Neurofeedback Help with Covid Long-Haul Symptoms?

In a March 2021 Journal of Clinical Medicine article, researchers discuss findings related to shifts in EEG patterns in the brains of patients with Covid-19. Overall, they found changes in function in the frontal lobe of the brain as well as abnormal increases in slow wave Delta and Theta activity.

Common lingering symptoms of COVID-19 include:

-          Headaches

-          Altered Consciousness

-          Slowed Thinking, Poor Concentration, Brain Fog,

-          Fatigue, Insomnia, Sleep Disturbances

-          Depression, Anxiety, PTSD

-          Obsessive-Compulsive Behaviors

Much of the research indicates that patients suffering from COVID-19 may develop encephalopathy. Encephalopathy means damage or disease that impacts the brain. These impacts can be manifested as a slowing down of thinking processes, memory impairment, personality changes, impaired concentration and sleep disorders.

If these effects and changes can be measured via EEG, it is reasonable to infer that EEG training via neurofeedback therapy may be of benefit to these patients suffering with post-COVID brain symptoms.

Nationally recognized neurologist (and neurofeedback supporter), Dr. Majid Fotuhi, MD, PhD suggests the importance of better assessment, documentation and treatment of neurological manifestations of the COVID-19 disease, and to keep in mind that patients who survive, may continue to have long-term brain deficits. Him and other experts in the field have suggested that neurofeedback therapy may be a helpful solution to getting patients back to pre-COVID functioning.

If you or someone you love are suffering from Covid Long-Haul symptoms, please don’t hesitate to reach out!

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN

Olivia's Top 10 Favorite Self-Care Strategies

Everybody knows that self-care is important, but it’s often marketed as getting your nails done, taking a bath, having a facial. These things definitely count, but self-care isn’t always pampering and fun! Here are 10 of my favorite self-care strategies ranging from free and time-conscious to budgeting a little more time and money for myself!

1.       Snuggling with my cats (free, 5-10 minutes)

Pets are a great with helping to decompress and de-stress after a long day. They are non-judgmental, will listen without interruption, won’t tell you what you don’t want to hear, and have unconditional love for you. Plus, there is research to show that a cat’s purr alone can help humans with stress relief. My younger cat always greets me at the door if she hears me coming, and my older cat is always on my bed to greet me with a meow.

2.       Limiting my time to complain (free, 5 minutes)

Sometimes, complaining is a good way to vent and let out some frustration. I noticed, though, that I used to complain A LOT. To the point that I would get MORE frustrated from continuing to bring up the frustration that I was feeling so often. So, I came up with the idea to give myself a limited amount of time to complain, and then I would drop it and not talk about it again.

I want to specify that I use this for more trivial things and things that are out of my control, like complaining about the person on the highway that cut me off, or a person at the grocery store who kept stopping in front of me with their cart in the middle of the aisle. For things that are more important to me, like something to do with a personal relationship, I make sure to communicate with the person I am frustrated with.

3.       Cleaning my house (free, 15-60 minutes)

I am not a huge fan of cleaning. Actually, I kind of hate it. However, I noticed on the days I work from home, I cannot concentrate and get anything done if my house is a mess. So, I make sure to reserve some time to tidy up a little bit- making sure the sink is clear of dirty dishes, or the litter box is clean. Knowing my house is more organized, helps me concentrate better and makes my mind feel more organized.

4.       Going on a walk (free, 10-30 minutes)

Everybody knows that exercise is not only good for physical health, but good for mental health as well. I often lack the motivation to go to the gym to exercise. Usually, I find that I have more motivation to go outside and take a walk. I don’t have to change my clothes, I can go on my lunch break at work, I can enjoy the evening outside when I get home, it doesn’t take up a big chunk of my time if I don’t want it to. So, even on the weeks when I don’t have motivation to get a more strenuous workout in, I always feel good when I get outside- even for a short walk.

5.       Reading before bed (free with a library card, 15-60 minutes)

During grad school, and shortly after, I wanted to read for fun, but I had absolutely zero motivation to pick up a book. I felt that this is something I wanted to do because I always enjoyed getting lost in a book when I was young. So, I decided to make it a routine to read for at least fifteen minutes every night before bed, and now I have been through more books in the past 4 months than I have in the past 4 years. And, as another bonus, it gets me away from mindlessly scrolling on my phone, giving my brain a chance to calm down before I fall asleep!

6.       Personal training (splurge but worth it, 60 minutes)

As I mentioned before, I often lack the motivation to go to the gym, even though it is something I actually do enjoy. I began personal training a while ago because I wanted mentoring for beginning strength training rather than just doing some body weight exercises. I don’t feel that I need the mentoring as much now as the accountability. Having a commitment to a personal trainer keeps me in the gym at least once a week, and continuing to reach my fitness goals!

7.       Scheduling alone time (free, a few hours-a couple days)

I love my friends and family, and I can over book my schedule easily with social events. Sometimes I have to remind myself to reserve a day or a weekend to stay at home, because I need that time to recharge, or I will get too stressed from having too much to do.

8.       Making time for hobbies (free or little cost, 30-60 minutes)

I am a huge fan of crafting- cross stitching, knitting, making things with my Cricut.  I can get so focused on work or other things that it is easy for me to stop working on a project for a long time. I try to make sure I get at least an hour each week doing something I enjoy just because I enjoy it!

9.       Meal planning (cost of groceries, sometimes feels like forever)

If you couldn’t tell by now, I like to keep myself busy. I also have to work a few evenings weekly so I can see clients after their normal work/school hours. This means I don’t really have time to cook dinner on a regular basis. Meal planning is one of those things that I don’t like doing, but it makes my life easier for the week. Every weekend, I make sure that I sit down to plan out what food I will be eating for the week, go grocery shopping, and make whatever food I will need to last me the week. Not fun- but necessary!

10.   Setting boundaries (free, doesn’t take much time at all!)

The last and arguably most important thing I do to take care of my mental health is setting boundaries. This kind of encompasses the other self-care strategies in this list- saying no to social engagements and scheduling time for myself, limiting my time to complain, making sure I take time to read before bed and work on my hobbies. Beyond these things though, I set boundaries in life where I feel they are needed. If you feel you might need some help setting boundaries for yourself, take a look at our old blog post (one of the first blogs posted!): 10 Tips for Setting Boundaries.

Written by: Olivia Clark, MA, LPC, BCN