Questions From You: Is There Such a Thing as Too Long in Therapy?

Taking that first step of reaching out for help is not easy. In fact, it is the hardest part for some people. The stigma surrounding seeking and utilizing mental health resources, especially therapy, has improved drastically even in the last decade but it is still a factor and a barrier for many individuals. In this series I am going to do my best to ‘demystify’ some of the most common misconceptions and barriers surrounding accessing mental health care. The large majority of the misconceptions and barriers we will be discussing were submitted by peers in a recent questionnaire. In this first post we will be discussing the stigma around receiving long-term therapy. 

Every psychotherapy experience, much like humans, is unique. This is due to a variety of factors. Modalities used, frequency of sessions, diagnosis, how long treatment takes, etc. are just a few of those factors. Today we are going to primarily focus on one - length of treatment. Length of treatment can (and does) vary significantly between cases. For example, I have clients that have been with me for 4+ years consistently, clients that come and go as needed and clients that I may only work with for a few months. For anyone reading this, the first (and most important) point I want you to take away from this post is that There is no shame in needing and/or wanting long-term therapy. Think about it this way - just like physical health, mental health has varying levels of severity and therefore, varying levels of treatment. Some individuals enter therapy seeking support for a situational concern that may only take a few months to work through, some may be struggling with an episodic concern such as major depressive disorder. Others may enter therapy for one reason and end up discovering other concerns along the way that keeps them in treatment longer or have a diagnosis that requires consistent long-term treatment for maintenance. The point is, no one gets to choose your timeline besides you, and your therapist (well, and insurance companies sometimes - but that is a subject for another day). Why is it that we go to our primary care practitioner once a year for preventative physicals and any time a new health concern pops up or we are not feeling well but do not view mental health in the same regard? Mental health and physical health are incredibly intertwined and maybe, just maybe, if we start prioritizing our mental health the way we prioritize our physical health we will start to see the positive effects within not only ourselves but society as a whole. A great place to start is practicing normalizing seeking treatment for mental health, both for yourself and those around you. The more we are able to speak freely and honestly about mental health and the treatment of it, the closer we get to a world where mental health no longer has a stigma attached to it. 

If you have other questions, concerns, misconceptions or barriers to seeking mental health treatment that you would like me to address please do not hesitate to reach out. Here at Monarch Therapy we are all about supporting each other in any way we can, the world is hard enough as it is. 

Calm Your Mind: Mindfulness Exercises for Anxiety Reduction

Mindfulness Exercises for Anxiety Reduction

One of the most powerful tools in reducing anxiety symptoms is the practice of mindfulness. Fortunately, mindfulness exercises don't have to be expensive or difficult. Here are some simple but effective ways to incorporate mindfulness into your daily routine:

1. Doodle or Color

Taking a break and getting creative with a simple activity like doodling or coloring can help reduce anxiety levels and bring a sense of calm. Even if you only have a few minutes to spare, taking time for this activity can help shift your focus away from your worries and onto the present moment.

2. Go Outside

Nature has a soothing effect on the mind and body. Going outside and focusing on the sounds, feel of the wind, and smells around you can be an excellent way to connect with the present moment and reduce anxiety. Take a walk or sit outside for a few minutes and focus on the beauty around you.

3. Practice a 10-Second Meditation

As author and former Google pioneer Chade-Meng Tan says, "You only need 10 seconds to do this practice." Simply close your eyes and focus on your breath for 10 seconds. This practice can be done anywhere, anytime, and can help ground you in the present moment.

4. Wish Someone Happiness

The practice of randomly wishing for someone to be happy is an excellent way to cultivate compassion and positive emotions. Take a moment to think of someone you care about and wish them happiness and peace. This simple practice can help shift your focus away from your worries and onto others.

5. Look Up at the Stars

Looking up at the stars can remind us that life is much bigger than our worries or inbox. Take a moment to gaze up at the sky and appreciate the beauty of the universe.

6. Make a Cup of Tea or Coffee

Making a cup of tea or coffee can be a meditative practice. Focus on each step of the process, from the smell of the leaves or coffee grounds to the steam rising from the cup. Taking time to savor the experience can help reduce anxiety and bring a sense of calm.

Incorporating mindfulness into your daily routine can be a powerful tool in reducing anxiety symptoms. These exercises are simple, yet effective, and can be done anywhere, anytime. So why not try them out today and see how they can help you cope with anxiety?

Building a Mindful Lifestyle

Mindfulness is more than just a coping mechanism, it is a way of life. It is about living in the present moment, accepting our thoughts and feelings, and observing our experiences with curiosity and kindness. Further research exploring how the brain responds to mindfulness found that the prefrontal cortex – the area responsible for impulse control – became more active during mindful practice (Chiesa & Serretti, 2010). This suggests that mindfulness can help us develop greater control over our impulses.

The skill of mindfulness is being able to continually return to the present. It is a practice that can be integrated into our daily routine. Mindfulness helps us purposefully observe our inner and outer world experience, helping us understand how and why we think and feel the way we do. This is essential to understanding and accepting who we are and learning to become happy with the person playing this role in life.

To build a mindful lifestyle, it is important to set aside time for yourself to escape from everything and allow yourself some space. Meditation is a powerful tool to transform the mind, encourage concentration and calm, and achieve clarity and emotional positivity. Meditation can be done anywhere and has physical benefits such as lowering blood pressure and levels of blood lactate, reducing the likelihood of anxiety attacks, and improving mood and the immune system.

It doesn't have to take up a lot of time, just a couple of minutes in the morning and evening can make a significant difference. Make it a habit and be consistent. Building a mindful lifestyle takes time, but with patience and perseverance, it can be achieved. It is important to remember that mindfulness is not a quick fix, but a lifelong journey of self-discovery and self-improvement.

Demystifying Anxiety: Strategies for Understanding and Coping

Anxiety is a common mental health issue that affects millions of people worldwide. It can be debilitating and affect your overall quality of life. Fortunately, mindfulness is a powerful tool for reducing anxiety symptoms. Mindfulness is the practice of being aware of the present moment and recognizing and accepting thoughts, feelings, and sensations without judgment. In this blog post, we will discuss how mindfulness can help reduce anxiety and provide some tips for incorporating it into your life.

Understanding Anxiety

Anxiety disorders affect nearly 1 in 5 adults each year. These disorders can cause feelings of fear and uncertainty that interfere with everyday activities, making it difficult to work, socialize, or even leave the house. If left untreated, anxiety disorders can raise the risk for other medical problems such as heart disease, diabetes, substance abuse, and depression. However, most anxiety disorders improve with therapy.

Social anxiety disorder is one common type of anxiety disorder that affects both women and men equally. It involves intense fear and discomfort in social situations and can last for years or even a lifetime without treatment. Generalized anxiety disorder is another type that affects nearly 7 million adults. It is twice as common in women as in men and involves excessive, uncontrollable worry about everyday things. Panic disorder is yet another type that affects about 6 million people. It involves sudden, repeated bouts of fear - also known as panic attacks.

Thankfully, there are coping skills that can help people manage their anxiety symptoms. One of the most effective coping mechanisms is therapy. With the help of a therapist, individuals can identify and address the root causes of their anxiety, develop new coping skills, and learn how to manage their symptoms in a healthy way.

Coping Mechanisms

Coping mechanisms are strategies we use to manage difficult emotions, including stress and anxiety. Some common coping mechanisms include exercise, journaling, and talking to a friend. These activities can help us take our minds off our problems and feel better in the moment. But sometimes we need more than that, which is where therapy and coping skills come in.

Mindfulness activities like meditation and yoga can be helpful coping skills as well. They can teach us to be more present in the moment and to observe our thoughts and emotions without judgment. This can help us develop a greater sense of awareness and self-control over our anxious thoughts and feelings.

It's important to remember that not every coping mechanism will work for everyone. What works for one person may not work for another, so it's important to explore different options and find what works best for you. And if you're struggling, don't be afraid to seek out therapy. A trained therapist can help you develop coping skills that work specifically for your needs.

Above all, remember that it's okay to take a break from difficult emotions and practice self-care. Self-care can mean different things to different people, but it generally involves taking care of your physical, mental, and emotional well-being. This might mean taking a hot bath, going for a walk in nature, or simply taking some time to relax and do something you enjoy. Whatever it is, make sure to prioritize your self-care and take care of yourself first and foremost.

Other Helpful Coping Strategies

While mindfulness exercises can be powerful tools in managing anxiety, it's important to have a variety of coping mechanisms at your disposal. Here are five quick ways to cope with anxiety:

1. Question Your Thought Pattern: When you feel anxious, take a moment to examine your thoughts. Are they rooted in reality, or are they catastrophizing? Are they helpful or harmful? By questioning and challenging your negative thoughts, you can reduce their power over you.

2. Practice Focused, Deep Breathing: Slow, deep breaths can help you calm your body and reduce feelings of anxiety. Take a few minutes to breathe in deeply through your nose and exhale slowly through your mouth.

3. Use Aromatherapy: Certain scents, such as lavender or chamomile, are known for their calming properties. Keep essential oils or candles on hand to use when you need to relax.

4. Go for a Walk or Do 15 Minutes of Yoga: Physical activity can help reduce tension and release endorphins, which improve mood. If you can't make it to the gym, a brisk walk or a quick yoga routine can be enough to help ease anxiety.

5. Write Down Your Thoughts: Journaling can be a powerful tool in managing anxiety. Writing down your thoughts and feelings can help you gain perspective and process difficult emotions. Try setting aside a few minutes each day to write down what's on your mind.