Anxiety is a perfectly normal human experience, but if you find it affecting you daily, you could be dealing with an anxiety disorder. According to the Mayo Clinic, anxiety disorders are common, affecting more than 3 million Americans a year, with a whole industry of professionals and helpful strategies to treat them. In therapy, a professional can personalize strategies, medications, and reminders just for you. Below are an array of symptoms identified by the Mayo Clinic of anxiety disorders. Feeling nervous when you normally wouldn’t be Feeling panicked or alarmed when you normally wouldn’t be Always fearing the worst case scenario Obsessive thinking about things going wrong Heart palpitations Nervous tics (i.e. compulsive, jittery movements) Hyperventilating Sweating excessively If any of these symptoms resonate with you, just remember: help is available! In the meantime, here are 4 helpful, actionable tips for how to cope with anxiety to help improve your mental and physical well being. Move Your Body Notice: it does not say “exercise!” Simply finding time once a day to move your body consciously can help manage your anxiety. Whether it’s a five minute yoga session or a walk down the block, moving your body can help you recalibrate yourself in the present situation, which can reduce anxiety. Monitor Your Intake of Food, Liquid, and Drugs Caffeine is a drug! You may be more sensitive to its effects than you realize. Instead of downing another espresso after a big yawn, try resting your eyes for fifteen minutes instead. Try paying attention to what effect other liquids, foods, and drugs have on you and adjust accordingly. Do you feel especially anxious after consuming something with a lot of sugar? Nicotine or alcohol are often used to combat anxiety, but they can often induce the opposite effect. If you have trouble adjusting your intake of these substances, support groups and/or therapy are recommended. Talk to Someone Though finding professional help is ideal, friends and family can be great substitutes for when you’re feeling anxious. Anxiety can push us into feeling isolated by our worries, so keep in mind that socializing with anyone can help push those thoughts away. This is especially important if your anxiety has to do with socializing: even small conversations with a loved one can help alleviate stress and anxiety. Prioritize Your Sleep Sleeping too much or too little can affect your mood throughout the day. Set a bedtime and time to wake up for yourself everyday and try your best to stick to it. This might include omitting certain substances or habits past a certain time, like consuming caffeine or scrolling through social media as you lay in bed. Your preparation for bed has real effects on your sleep, which in turn affects how your body feels throughout the day. Though anxious thoughts may arise, your body and mind will be better equipped to deal with them, given proper rest. Anxiety affects millions of people every year, often feeling isolated and alone. Don’t suffer in silence! There is help available. Click here to start the journey to overcome anxiety.

Despite taboos of the past, nearly 42 million Americans have sought help from mental health professionals, as of 2020. Therapy has become part of the solution for millions, and it could be the first step toward a happier, healthy life. So whether you feel you need proper psychological counseling or just want to talk to a professional, here are 5 signs it might be time for therapy. You Feel Addicted to “X” Many of us have habits that help us get through the day, like exercising in the mornings, making a certain type of lunch everyday, or doing yoga in the evenings. It’s perfectly healthy to rely on rituals like these in difficult times, but if relying on a particular substance, like a food or a drug, or something less traditionally considered addictive, like sex or social media Addiction can manifest in all sorts of different ways, but if you feel compulsively drawn to a habit you know is not sustainable, you are likely experiencing addiction. The bottom line is that addiction, however mild, is a symptom of a deeper problem. Going to therapy can help address those deeper issues before an addiction becomes debilitating. You Want to Process a Trauma Maybe a major life event happened in the past year, like the passing of a loved one, that you feel hasn’t fully sunk in. Perhaps you’ve endured the effects of a traumatic event from long ago, which you still haven’t entirely processed. Therapy can be the way to completely untangle those complicated events and move forward without feeling dragged down by the past. You’re Having Trouble Focusing (More Than Normal) There’s no doubt our collective attention span has diminished due to social media. Darting around from task to task without finishing anything, however, can be a sign that you’re not just distracted. If your ability to focus has become so impaired that you’re having trouble simply beginning tasks, because you know you’ll be distracted, this can seriously affect your well being. Don’t wait until your work and home life are in disrepair! Therapy can help you work through your focus issues to get back on track. Your Emotions Feel Overwhelming Having strong emotional experiences are often scary and unpredictable for anyone. But lately if you feel like you’re too emotional over small things, or that your emotions may overwhelm you in a given situation, there is help to be found. Therapy is a great option for people dealing with emotional overload. Together, you and a therapist can get to the bottom of the issues and develop ways to manage your feelings in ways that work for you. You’re Not Experiencing Joy From Things You Used to Derive Joy From Anhedonia is the medical term for this very phenomenon, and it’s often considered a symptom of depression. “Depression” is a scary word that you might feel is reserved for people with “serious” mental illness, but the truth is that we can all experience symptoms of depression for various reasons. Therapy can be useful to provide a spark back into your everyday life. If you see yourself in any of these, it’s OK! Millions of other people feel the same way you do, and more and more each day are seeking professional help -- in person, online, or over the phone. So if you feel ready to take the first step on a new path, contact us here today.

Editor's Note: This blog was originally published in July 2021, but was updated in February 2022 to include information about a Brief Assessment Session for new, out-of-network clients. Going to therapy for the first time can be intimidating. What should I say? What are they going to ask? Are they going to judge me? Being nervous before your first session is normal, but you shouldn’t let it stop you from trying therapy at all. To help you prepare, here are a few things you can expect from your first therapy session. But first, What to expect before your first therapy session Due to new guidelines, as of January 2022, you may experience a brief assessment session before your first meeting with your therapist. This session will be with an intake therapist and will last around 25-30 minutes. In this session, you will learn more about the practice, have a chance to ask any questions you have, and discuss your reasons for wanting to start therapy along with your goals for therapy. This will give the practice a chance to get to know you better and connect you to a therapist who will be a good fit for you. At Atlanta Therapeutic Collective, this intake session costs $70. You are not required to schedule a session with a therapist after this appointment. However, if you choose to, you have 30 days to do so. After 30 days, you will be required to do another intake to update any changes. What to expect from your first therapy session Your first therapy session is all about you and your therapist getting to know each other. It’s a time to share your story with your therapist, get comfortable, and even set some goals for your time together. To get things started, your therapist might ask you some questions like the following: What brings you in today? Why did you decide to try therapy? What have you been struggling with lately? What do you feel is going wrong in your life? They might also ask you questions about your family, living situation, current job, and even your childhood. This is all to help them get a better understanding of who you are and how they can help. What should I say in therapy? There is no “right” thing to say when starting therapy. However, being as open, honest, and vulnerable as possible can help your therapist understand where you are coming from and how to better help you. It can be challenging to open up to a stranger about very personal issues, but remember, your therapist is a trained professional who is here to help. You wouldn’t withhold information from your doctor if you thought something was going wrong, and the same should go for your therapist. Try your best to tell them what is really going on and what made you decide to see a therapist in the first place. Even if it is hard, it will pay off in the long run. What questions should I ask my therapist? In short, you should ask your therapist anything that will help you feel more comfortable. You may want to know how long sessions typically last, how often they would like to see you, or how long they anticipate treatment lasting. You could also ask if they think they are a good fit for you after explaining why you have decided to try therapy. You can also ask about resources that might be available to you outside of therapy. Depending on what you have come to therapy for, they might recommend specific books, support groups, or other resources to help you between sessions. Therapy doesn’t have to be scary Starting therapy can be intimidating when you don’t know what to expect. However, taking that first step and showing up for your first appointment can be life-changing. If you have more questions about therapy or would like to schedule your first appointment, be sure to reach out to us. We are happy to answer your questions or help you find a therapist who is right for you.

This blog was created by therapist, Coryn Murphy. To ask questions or schedule an appointment, feel free to reach out here. Greetings! I assume you are here to learn a little bit more about meditation. Meditation is quite the buzzword and has many fantastic benefits attributed to it. Still, at the same time, many people say they can't do it! I began meditating in 2007. I actually got serious and started practicing somewhat daily around 2012. I have studied meditation in China and Hong Kong, including vipassana, Burmese style, Shambala, MBSR, metta (loving-kindness), chanting, breath, and body awareness. I am currently enhancing my studies with the Nalanda Institute. Meditation is an ancient practice in which a person will have focused attention sometimes on the breath or the body. But there are also a lot of myths about meditation. Myths about meditation Myth 1: Meditation is about clearing your mind It's impossible to clear your mind. Your mind is not supposed to be clear! The brain stays active and alert to keep us safe. The brain stays active even as we sleep and dream. If your mind was clear, you would be dead. Myth 2: You need to sit still There are many different ways for a person to meditate. Meditation is a practice to help bring the mind back to a focal point, but that doesn't mean that the body has to be still. In fact, there are many kinds of meditation, walking, sitting, standing, lying down, focusing on the breath, breath awareness (concentration), focusing on body sensations or senses (body scan- vipassana- insight), focus on emotions (loving-kindness- metta), focus on thoughts (visualization). Other kinds of meditation are mantra meditation (TM), mindfulness (eating, present-moment attention), sound bath, yoga. You don't have to sit still for many of these. You can move actively like in yoga or lay down like with a body scan. Myth 3: You need to do it perfectly No one is perfect at meditation, but we are trying to help train the brain to return to the focus. Who wants to just sit still and focus on their breathing. We learn to meditate to help bring the mind back to the focal point, making it easier to focus on other tasks. Myth 4: You can fail at mediation This was my first feeling of meditation… I can't do it. I can't focus on my breath. What is wrong with me? And so on. The whole point of meditating is to bring your mind back to the focus, whatever that may be. When you lose focus, that is fine, but when you realize that you have been thinking about your favorite song for five minutes, that is actually the best time. This is the moment that you recognize that your mind has wandered. This is the time you are winning. What are you trying to do when meditating? The entire point of meditation practice is coming back to the focal point. The best part of meditation is when you return to the focus. Many people can get discouraged that you can't even hold on for a couple of seconds. This is absolutely normal. When you are able to bring the mind back, you can celebrate. Returning to this point is victory~ CELEBRATE THAT VICTORY! Personally, I do a lot of self-compassion meditation because of the judgments that arise when I am meditating and in my everyday life. I am also a therapist, and I often talk to my clients about cognitive reframing or thought-stopping techniques in my work. These are common within a therapeutic practice, but I connect meditation with therapy. I often tell my clients that their mind is not in control. We all have these reactive thoughts, but recognizing the thoughts as reactive and focusing on what is real can be very helpful. This is the same as the practice of meditation. Acknowledging that you are distracted and bringing the mind back to that focal point is the same as recognizing these thoughts and redirecting them to something else. I am not saying this is an easy task, but meditation helps to reorient the mind to do this more easily. Why is meditation so popular? There have been multiple studies that have shown meditation has visceral effects on the brain. Some of these include more grey matter in the hippocampus and less in the amygdala, which has to do with stress. The amygdala is the emotion part of the brain, mainly the fear center, so the brain can lower activity in the fear center while increasing activity in the hippocampus. The hippocampus focuses on learning and memory. This means a person can remember and choose their actions instead of reacting with fear. There has been a lot of research done; some are more reliable than others. Meditation has been shown to be somewhat helpful with fibromyalgia, irritable bowel syndrome(IBS), psoriasis, anxiety, depression, and post-traumatic stress disorder. But some of those studies have been questioned because they had small sample sizes or problematic experimental designs. The good news is that several conditions, including depression, chronic pain, and anxiety, have shown promising results from well-run and well-designed studies that show increased benefits with meditation. Here are a few links that you may want to check out: https://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/ https://www.nccih.nih.gov/health/meditation-in-depth https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/ Meditation is all about the journey. Your thoughts will come and go, but it is about the practice. Even a few minutes each day can create more concentration and result in your life. Curious about meditation? If you're interested, feel free to reach out to me with any questions or schedule an appointment. I also offer workshops and groups to learn meditation. Email: coryn@atlantatherapeuticcollective.com

As our collective consciousness grows, we have seen an incredible uptick in people utilizing mental health resources, including therapy. Yet, we also realize that there is still a large gap of misinformation and misunderstanding about therapy. There are a variety of reasons as to why therapy may be helpful for you. If you’re reading this, then it’s likely that you are already curious if you may benefit from seeking therapy. People utilize therapy for a multitude of reasons. Some reasons someone may seek therapy include: Experiencing loss of any sort A prolonged sense of overwhelm Mental health struggles such as anxiety or depression Coping with other illnesses, substance abuse or prolonged habits Feelings of debilitation This list is a short summarization of potential needs a therapist can help support you through. There are many other reasons as to why someone may decide to go to therapy. Okay, but how does therapy really work anyway? How do you even describe what therapy is? How do I know I need therapy? These are all valid and great questions, and we are here to help answer them for you! Let’s get started. What exactly is therapy? Psychotherapy–therapy of –is the term used to describe the process of using psychological methods to help anyone who may need ongoing support. With regular therapeutic sessions, we are able to provide specific support that ultimately helps the individual/couple/group, increase happiness, change behaviors or overcome problems. A psychologist or a therapist is someone who is a certified professional trained to help you. By using scientifically backed techniques, a therapist can guide you towards effective tools that will help you develop healthier habits. Some of these techniques include CBT (cognitive behavior therapy), interpersonal therapy, or other types of talk therapy. Therapy is a collaborative relationship between the professional and those who are seeking their guidance. Remember that a therapist is there to provide a supportive environment. One of the best benefits of therapy is having a space that is objective, nonjudgmental, and neutral. Working with a therapist gives you the opportunity to recognize the patterns in your life that need to change in order to improve your life, however that may look for you. Not only will you gain clarity and awareness, but working with a therapist will also strengthen your resilience. You will gain new skills and benefit from developing sustainable coping skills and habits which will increase your overall state of wellbeing. When is it time to consider therapy? As we mentioned before, there are many reasons it may benefit you to consider therapy. However, we understand how intimidating it can feel to take this next step in seeking help through therapy. There are still many misconceptions about therapy and how therapy works. The truth is that everyone can benefit from therapy. Think of how we care for our physical body. We take care of our basic needs every day. Sometimes our bodies get sick, and we simply just need rest. Other times, we need a doctor to help us. We also do preventative care for our bodies. This may be through lifestyle habits such as how we eat or exercise. We even try to go to the doctor once a year, just to make sure there’s not something wrong in our bodies that we can’t see or may not know about yet. Therapy can be preventative care and can also help you to uncover things that may be affecting you without you potentially even knowing about it. Our minds need check-ins, too! Most importantly, if you find any habits may be causing harm to yourself or others, in any capacity, it is worth considering how working with a therapist can help to step away from harmful behaviors. Taking the step towards receiving help and support is a kindness to yourself and others in your life. When we include the support of a mental health professional in our lives, all areas of our lives have the potential to be impacted for the better. What happens once I decide I want to seek therapy? First, yay! Congrats! What an exciting moment! In the midst of potential overwhelm of next steps, we encourage you to celebrate taking care of you by choosing to seek therapy. Luckily, we’ve broken down how to choose the right therapist. One thing you may want to consider is deciding if you want a specific type of therapeutic method. Each therapist has a unique way of integrating talk therapy and scientifically backed methods of psychotherapy. Most therapists are happy to provide a free phone call or e-mail exchange before meeting in hopes of ensuring a right fit prior to any monetary expenses. If you’re insured, some therapists work with insurance companies. Your insurance company will likely have a list of some therapists who are in the network. You can also ask individual therapists or offices if they take/accept insurance. Some therapists won’t work directly with insurance companies but can provide superbills for reimbursement, should you decide to prefer that. It is also possible to find therapists who offer sliding scale pay based on financial needs. Once you’ve found a potential therapist, you’ll schedule your first session. In your first few sessions, you’ll likely discuss how you’d like to move forward. This will include potential plans for therapeutic needs, as well as practicalities such as scheduling and planning. Remember, it is important to feel a trustworthy connection with your potential therapist as this is an intimate relationship. This is someone you will want to feel a sense of confidence and safety with. Therapy is vulnerable. Working with a therapist you feel comfortable with helps bridge the space between that vulnerability, processing the information, and working towards whatever you may need. Still have questions as to how therapy works? Please don’t hesitate to contact us for any help you may need. We would be honored to assist you along your journey to wellness.

It’s safe to say that the way younger generations view marriage continues to drastically shift. What once used to be mostly necessary, expected, and the status quo, marriage is now seen as an autonomous choice; it’s become as much of a logical decision as it is an emotional one. So if the world is changing how we view marriage, why would we still benefit from something like premarital therapy? We get it! It somehow seems...old-fashioned? Hear us out for a sec. Here are some top benefits of premarital therapy. You and your partner will gain communication skills. Working with a therapist will give you a neutral party present while you talk with one another. The way each of us communicates is deeply personal, and sometimes our unique ways of hearing and speaking differ too much. A therapist has the training and experience to help bridge any potential communication issues you may have or face in your relationship. Not only do you inevitably gain better communication skills, but you also gain compassion and better understanding of your partner. Increasing your compassion and understanding of one another will help deepen your bond and help you feel more empowered to face whatever lies ahead. You can have a space to talk about expectations. It’s easy to make assumptions about what the other wants and/or expects. Perhaps you even have some routines that work for your relationship. Sometimes our expectations shift as our relationships shift. Allowing therapy to be the space you touch base about what each other’s expectations are and what you hope for your futures can be incredibly beneficial for your relationship. A therapist is there to help advocate for the health of your relationship. We all have opinions as to how to handle the bigger things in a marriage (finances, family planning and growing, romance, etc.). Most therapists will have questions prepared for you and your partner, so that you can answer these questions separately. This gives you the ability to see what values and opinions overlap, and which you may disagree with. From here, a therapist can steer you and your partner towards compromise. You’ll better understand each other’s differences. By now, you can likely list many of your partner’s little quirks--we all have them! Understanding that there are likely “why’s” behind your partner’s quirks can deepen relational safety between you and your partner. As relational safety and communication deepens, then the intimacy between the two of you is nurtured. Even if you are used to living together, it’s so easy to not emotionally connect as much as we think we may be--especially during wedding planning! Premarital therapy is a space for you and your partner to build deeper relational equity. Remember that going to therapy does not have to mean that something is wrong or needs to be fixed. It’s the time to do a check-in with a professional who knows how to help you best. So, while it may seem a little traditional to seek premarital counseling, we hope you’ll reconsider the benefits! Ready to try premarital counseling? Be sure to contact the Atlanta Therapeutic Collective and schedule your first appointment. We look forward to hearing from you!

You’ve decided to go to therapy. Now what? Choosing a therapist may initially feel like a daunting task, but don’t fret! We’ve gathered some helpful first steps that will help you feel less overwhelmed and more secure in your decision-making process. Here are a few things to consider when you begin your search for a therapist. Try and figure out what your needs are The first step is to consider your reasons for deciding to go to therapy. Knowing what type of support you need can help highlight which therapists to seek out. Most therapists have fields of focus, and depending on what your needs are, this is an easy way of narrowing your search. What if I don’t have an exact reason beyond general support? Whether you need general support, or you have specified needs, consider what you know are your non-negotiables. What do you value in your intimate relationships? Whatever your non-negotiables may be, and for whatever reason, you’ll want a therapist who aligns with your values. Finding a therapist whom you trust and feel safe with is one of the most important parts of your therapeutic journey. This ensures that you will feel comfortable opening up and sharing vulnerable and private information. Decide what is financially doable for you There are many factors that go into the cost of therapy. When finding a therapist, you’ll want to be sure to know what their rates are before your first meeting. Some therapists may offer this information on their websites, but this isn’t always the case. Most therapists will happily discuss pricing via email or phone. If you have insurance, it may be in your best interest to see which therapists are in your network. Not all therapists work with insurance. Some may offer other solutions such as superbills, which you pay upfront. From there, you can be reimbursed through your insurance providers. Other therapists offer sliding scale spots or lower rates that consider your personal needs. When deciding which therapists best fit your financial needs, it may be worth examining how often you foresee yourself going to therapy per month. Knowing what works best for you empowers you with clearer tools of communication for your potential therapist. Pre-determining what is most affordable for you will reveal which therapists can accommodate your monetary prerequisites. Ways to begin your search If you haven’t already started actively searching for your therapist, now is the time to start! By now, you should have a strong idea of the type of therapist that would support you best. While searching for therapists in your area on Google can be a good place to start, it isn’t your only option. Here’s some ways you can search for a therapist: -Ask for recommendations on social media. Take advantage of your digitally connected world by asking those on your friend lists! -Try neighborhood groups/apps such as Nextdoor. This broadens the search while remaining close to your area. -Some organizations, such as schools and churches, will either have licensed counselors on staff, or may provide resources for you to connect to a therapist. -Ask friends, family members, anybody you feel comfortable asking. No matter how you search, remember that therapy is great for everyone and not something to be ashamed of. You found a therapist--now what? Congratulations! You found a therapist, and you’re getting ready for your first session. First appointments can feel a little nerve wracking, almost like a first date. Keep in mind that your first meeting is simply that. You are meeting one another and seeing if you are a good fit for each other. It’s okay to meet a therapist and not book another session. Like any other relationship, sometimes we have different needs, or the anticipated connection just isn’t there, and that’s okay! Finding the right therapist can take time. While it may feel discouraging in the moment, you do have some avenues to move forward. Don’t be afraid to talk to the therapist, yes the one you won’t see again, and see if they have recommendations. Therapists are here to help you, even if that means helping you find the right therapist. Perhaps you have some other meetings scheduled, or you have a list of other therapists to consider. Stay encouraged and remember that the right fit is out there for you. It is possible to click right away and know the therapist you have found is the right connection for you. Still having trouble? Having tangible steps can make the biggest of tasks feel more manageable. However, we understand that sometimes, the tasks can still feel daunting. Whether finding a therapist feels too overwhelming, or you just feel stuck in your journey, don’t hesitate to contact us. We’d be happy to lend our support and to help find the right therapist for you.

Anxiety can happen to anyone. Even if you have never struggled with anxious thoughts before, new surroundings, a stressful situation, or seemingly nothing at all can bring on a sudden bout of anxiety. While anxiety is normal, it is certainly unpleasant. To help ease anxiety symptoms, one of our new therapists, Jessica Sullivan, has suggestested a few things anyone can do to feel a little better. What is Anxiety? Before we discuss how to ease anxiety, it’s important to know what anxiety is. Anxiety is defined as “intense, excessive, and persistent worry and fear about everyday situations. Fast heart rate, rapid breathing, sweating, and feeling tired may occur.” However, the worries brought on by anxiety don’t have to be linked to things going on in your life. Oftentimes, people find themselves anxious about things that are not actively happening, things completely out of their control, or seemingly nothing. Whether you can place the cause of your anxiety or not, the feelings are real and valid. 3 Ways to Ease Anxiety 1. Stay Hydrated Making sure your body is hydrated may sound strange when it comes to relieving anxious thoughts, but ensuring your body is taken care of can go a long way. Jessica suggests drinking half your weight in ounces of water. For example, if a person weighs 100 pounds, drinking 50 ounces of water per day, plus an additional 8 ounces of water per every hour of exercise, can help relieve anxiety symptoms and keep you hydrated. 2. Do Some Diaphragm Breathing Taking some long, smooth breaths from your diaphragm can go a long way. When a person becomes anxious, breathing can speed up and become strained, which only makes the anxiety worse. By spending some time taking long, intentional breaths from your diaphragm, you can ease your mind and anxiety. Jessica recommends diaphragm breathing for 2-5 minutes twice a day. 3. Practice Good Sleep Hygiene Sleep is important for everyone’s health, including their mental health. Sleep gives your body time to heal and your brain time to process and regulate. While sleep needs are different for everyone, Jessica suggests around 8 hours of uninterrupted sleep per night for optimal benefits. Bonus Tip: Consider Mental Health Counseling Anxiety is normal, but that doesn’t mean you have to live with it your entire life. Working with a mental health counselor can help you process your anxiety and learn helpful tools for coping with anxious and stressful situations. For help in the Atlanta area, be sure to contact Jessica Sullivan to learn more about how therapy could help you. About Jessica Sullivan Jessica is passionate about working with marginalized populations and affirms all genders, relationships, and identities. She also offers letter writing services for gender affirming services. She utilizes body based approaches and may encourage light movement or body exercises. Even though my foundational approach is somatic, she draws on many theories and modalities. Her previous experience includes working with individuals with disabilities in state vocational agencies. She plans to offer pilates classes and services in Spanish in the near future.

Mental health is health. That is one thing the pandemic taught us. Isolation is not beneficial for anyone. We need positive interaction with other people. Hugs and kind touches are comforting and vital to our well-being, and verbal discussion and debate are healthy for our brains. As our world opens again, you may find yourself struggling to adjust. You may experience anxiety at the thought of leaving your home or panic when you find yourself in a crowd. These are natural reactions after living in isolation for more than 12 months. You may need time to adjust, and there is nothing wrong with that. Managing your mental health should be part of your daily routine now that you can be more active. The following suggestions can help you manage your mental health as you begin to get out and about again. 1. Start Socializing People need to be around other people. Isolation can lead to depression, anxiety, and a variety of other mental health symptoms. Now that the world is opening back up, use the opportunity to meet up with friends and family you haven’t seen in awhile. If seeing tons of people is causing even more anxiety, be sure to take things slow. Meet up with a friend or two or lunch to get things started. 2. Plan Ahead Spontaneously doing things is exciting. However, it can also add extra stress. When planning ahead, you can set yourself up for a successful and positive experience. When you make plans, you have time to rest, take your meds, and make sure you have a positive outlook. These factors will help you enjoy your time out while maintaining good mental health. 3. Know Your Activators The best way to manage your mental health post-Covid is to have a firm understanding of your activators. You cannot avoid activators all the time, but you can minimize them by making advanced plans. Following are examples of activators: · Loud noises · Too many people · Excessive excitement · Tiredness If you do experience an activator that results in an anxiety attack, know your coping skills, and use them. 4. Develop Coping Skills These are ways you handle mental health symptoms after they are activated. You may need to do deep breathing exercises. Some withdraw from the situation by leaving it physically. Yet others may hum or count backward from 100 until they are calm. If you do not have coping skills, your counselor can help you develop them. Remember, this can be a trial and error process. What works for one to cope may not work for someone else. Figuring out what works for you ahead of time can help you be ready when the time comes. 5. Be Honest With Yourself and Others Do not prolong any discomfort. If you need to leave a situation to avoid an anxiety or panic attack, then go. As the world is reopening, be sure to grant yourself a lot of grace. You don’t need to “stick out” situations that are making you uncomfortable. You can also be honest with your friends or loved ones. If you think you are not going to like doing something or going somewhere, say so. Avoid situations where you feel stuck because you rode with someone and have no way to get home without them. Stay safe by being honest with friends and family members. 6. Get Enough Sleep Everyone can improve their mental health by getting enough sleep. It needs to be quality and uninterrupted sleep. The amount of sleep you need depends entirely upon you. Medications you take may impact your rest, causing you to sleep longer or making you groggy during the day. Experts suggest you get at least eight hours of sleep every night. However, many people get by with six or seven hours. Some people can take naps during the day; others find that naps disturb their sleep at night. 7. Create a Self-Care Routine When diagnosed with a mental disorder, the first thing you learn is how vital self-care is to your overall wellness. Unfortunately, men and women are both raised to take care of everyone but themselves. It is the main reason you did not seek help as soon as you noticed depression, anxiety, or other mental disorder symptoms in yourself. You learned to “deal with it.” Fortunately, you can change your outlook and behavior when it comes to self-care. Following are examples of the ways you can focus on yourself regularly to relax, de-stress, and breath: · Practice meditation · Take a bubble bath · Do yoga · Read · Draw · Journal · Sit quietly · Take daily walks These activities release endorphins in your brain, which make you feel better. You feel happy, and this improves your mental wellness. Now that is self-care! 8. Have Fun Above all, enjoy yourself. When you laugh, you release more endorphins in your brain. You continue to feel good. Your health and mental health improve with every step you take to enjoy yourself. You can have fun while focusing on your mental wellness as much as you do your physical health. Exercising outside means you focus on something other than your worries or problems. Playing on the beach or swimming in the pool are other fun distractions that can improve your mental health. Returning to our “normal” is not possible. Fortunately, many have come to accept mental health is health. There is no shame in acknowledging mental illness symptoms or seeking diagnosis and treatment. Taking care of yourself and thriving is more important than feeling shame or hiding the truth. Manage your mental health today and every day! We Can Help Are you feeling stressed or nervous about heading back to the office or being in large groups of people as the world reopens? Schedule a consultation with us today to make the transition back to "normal" life a bit easier. We look forward to hearing from you!