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*Click on the links to download the worksheets**
The holiday season is a time of joy, but it can also bring up challenging emotions, especially when certain environments or people trigger us. It’s important to recognize these triggers and prepare ourselves mentally. Here are a few strategies to help protect your mental health during this season: 1. Grounding Exercises Grounding exercises are helpful when anxiety begins to rise. They anchor you to the present moment, helping to manage overwhelming feelings. You can use techniques such as:
Websites like Therapist Aid and Mindful.org offer excellent resources for grounding techniques. 2. Setting Boundaries: Boundaries help protect your emotional well-being. You have the right to say “no” to situations or conversations that make you uncomfortable. Visualizing boundaries, as outlined in the "Visualizing Your Boundaries" worksheet, can help identify what feels safe and what doesn’t. Start by reflecting on:
Use this awareness to guide your decisions in social situations. For additional tools on setting boundaries, consider the Boundaries Flip Chart and check out The Gottman Institute for soft startup techniques. 3. Creating an Exit Plan When you're in an overwhelming or triggering environment, having an exit strategy is key. This doesn’t mean you need to leave entirely but could involve excusing yourself for a brief moment of solitude or mindfulness. Planning these breaks ahead of time can reduce anxiety and give you control at the moment. Websites like Mental Health America offer more strategies for managing high-stress environments. 4. Assertiveness Being assertive means communicating your needs respectfully but firmly. The “Rights of Assertiveness” reminds us that it’s okay to prioritize our well-being, and we have the right to say “I don’t know” or “I don’t want to participate.” Obstacles to assertiveness, like fear of rejection or guilt, can be overcome by building confidence in small steps. As the holidays approach, remember that you deserve to feel safe and supported. Practice these strategies, reach out for help when needed, and prioritize your mental health. You are in control of your peace this holiday season.
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ADHD (Attention Deficit Hyperactivity Disorder) is a common mental health condition that affects both children and adults. Managing ADHD can be challenging, but with the right strategies, support, and resources, individuals can thrive. Whether you're a parent of a child with ADHD or an adult navigating life with this condition, here’s a guide to helpful websites, tools, books, and strategies to support you.
1. Great Websites for ADHD Support
If you're wondering whether you or someone you know might have ADHD, consider checking symptoms through these tools:
3. Recommended Books on ADHD For Kids:
4. Strategies for Managing ADHD For Parents with Children with ADHD:
For Adults with ADHD:
5. ADHD Worksheets For both children and adults, worksheets can be a valuable tool for reinforcing good behaviors. One key resource is the Rewards and Consequences Worksheet, which helps create a system of positive reinforcement for achieving goals while addressing negative behaviors in a constructive manner. Managing ADHD is a journey, but with these resources and strategies, it can be a more manageable one. Whether you’re looking for expert advice, symptom checkers, or creative solutions, these tools can provide support and guidance. In honor of Suicide Awareness Month, it's crucial to remind ourselves of the support available for those in need. Suicide impacts many lives, leaving families and friends in the aftermath of pain, confusion, and grief. Harbor Counseling PC has compiled a range of vital resources to help those struggling with suicidal thoughts, as well as survivors of suicide loss. Below are a few featured support networks:
-988 Life Line: This 24/7 lifeline provides free and confidential support for individuals in crisis. Whether you or someone you know needs immediate help, the 988 hotline is ready to listen and guide you to safety. Learn more -Talk Away the Dark: Open conversations are powerful in breaking the silence surrounding mental health. This resource focuses on encouraging conversations that can make a difference for those in need. More details here -Survivors of Suicide Loss: Those left behind after the tragedy of suicide often face their own struggles. This resource provides support and tools for navigating the complex emotions tied to losing a loved one to suicide. Explore the resources -Seize the Awkward: Sometimes the hardest conversations can be the most important. This resource helps friends and family recognize the signs that someone may be struggling and offers advice on how to start those conversations. Get involved For a more comprehensive list of tools and support, visit Harbor Counseling PC's dedicated Suicide Prevention and Awareness page. There, you'll find additional help, including wellness and safety plans tailored to your needs. Visit the site Raising awareness about suicide can save lives. If you or someone you know is in need, please reach out. Let’s work together to ensure that no one feels alone. Navigating the loss of a loved one is an intensely personal journey, and having access to the right support can profoundly impact the healing process. To assist individuals and families during this difficult time, we have compiled a list of valuable resources and support groups that provide compassionate care and guidance through grief.
Star Legacy Foundation: https://starlegacyfoundation.org/ Star Legacy Foundation is a non-profit organization dedicated to reducing the risks of stillbirth and neonatal death and improving care for families who experience such losses. Hold Onto Hope: https://honorconnor.org/hold-onto-hope/ Hold Onto Hope is designed to support individuals in:
For a comprehensive list of GriefShare support groups, visit http://www.griefshare.org. Evangelical Methodist Church: 820 Old Okisko Road, 252-264-2254 Fountain of Life Church: 1107 US 17 South, 252-335-4198 Rainbows for All Children Rainbows provides grief support services and education for various age groups:
Chesapeake Widowed Persons Service For surviving spouses, group meetings are held at 7:00 pm in the Lifestyle Center of Chesapeake Regional Medical Center. Open to all ages and sponsored by AARP. For more details, contact Laurie Miller at 757-545-4911. Virginia Beach/Norfolk Widowed Persons Service For surviving spouses of all ages:
Empty Arms Support Group Support group for those experiencing the loss of a baby due to miscarriage, stillbirth, pregnancy loss, and newborn loss. Meets the 2nd and 4th Monday of each month from 7:00- 8:30 pm. Contact Ann Prescott at Sentara Women’s Health Source, 757-545-2667. The Parents' Group Offers support for parents who have lost a child. Meetings are held on the 4th Monday of each month from 7:30-9:00 pm at Bayside Presbyterian Church, 1400 Ewell Road, Virginia Beach. Contact Betsy Koivisto at 757-286-5121. Virginia SIDS Alliance For those affected by Sudden Infant Death Syndrome (SIDS). For meeting times and locations, visit http://www.vasids.org or contact Heather Kiegel at 757-923-0367. American Guild for Infant Survival SIDS Support Group Meetings are on the 1st Thursday of each month at 7:30 pm at 536 Aragona Blvd., Virginia Beach. Contact Scott or Eileen Hesseck at 757-463-3845 or Wade or Kim Sandlin at 757-499-0658. Peace by Piece Grief support for children and teenagers is offered by Edmarc Hospice for Children in partnership with Jewish Family Services of Tidewater. Call 757-967-9251 or 1-800-668-0266. Widowed Person Service Open to all ages. For times and locations, call the hotline at 757-461-9457. Young Widows or Widowers For those who have lost their spouses early in life. Call 757-468-2144 or 1-800-876-YWOW. Visit http://www.ywow.org for more details. Hampton Roads Survivors of Suicide Support Group For those who have experienced the death of a loved one by suicide. Meetings are on the 3rd Wednesday of each month from 7:00-9:00 pm at St. Andrew’s Lutheran Church, 4811 W. High St., Portsmouth. Contact Christine Gilchrist at 757-483-5111. Bereavement Support Group - Williamsburg/Norge For individuals who have experienced a loss more than 2 months previously. Contact Allison Delaney at 757-253-1220. New Beginnings at Williamsburg/Norge A widow’s support group that meets on the 4th Monday of each month at 4:00 pm at Hospice House. Contact Julie Stanton at 757-258-5166. Parents Bereavement Support Group For parents who have lost a child under 21 years old at CHKD. Held quarterly at Children’s Hospital of the King’s Daughters, 601 Children’s Lane, Norfolk. Contact 757-668-7129 or the Chaplain’s office at 757-668-8246. Share Support Group For parents who have experienced the loss of a newborn, including stillbirth and miscarriage. Meetings are on the 1st Tuesday of each month at 7:00 pm at Bon Secours DePaul Medical Center, 150 Kingsley Lane, Norfolk. Contact Nancy Goldman at 757-889-5300. The SHARE Perinatal Loss Support Group For parents who have experienced the loss of a newborn, including stillbirth and miscarriage. Meetings on the 3rd Thursday of each month at 7:00 pm at Mary Immaculate Hospital, 2 Bernadine Dr., Newport News. Contact Sister Bernard at 757-886-6790. Email: Bernard_marie_magillatbshsi.com Compassionate Friends-Hampton Roads Chapter For parents who have experienced the death of a child at any age. Meets on the 3rd Tuesday of each month at 7:00 pm at Kempsville Presbyterian Church, 805 Kempsville Road, Virginia Beach. Contact Maureen & Bill Harmon at 757-995-8161. Hospice House at Williamsburg/Norge Compassionate Friends meetings for parents who have experienced the death of a child. Meets on the 2nd Monday of each month at 7:00 pm. Contact Julie Stanton at 757-253-1220. St. Stephen Martyr Catholic Church Bereavement support group meetings on Wednesday evenings at 7:00 pm. Contact Mary Williams at 757-439-2590 or [email protected]. Riverside Hospice – Newport News Meetings on the 2nd and 4th Thursday of each month from 7:00-8:30 pm. Contact Steve Brown at 757-594-2745. Find Help These resources offer vital support for anyone navigating the challenging journey of grief. Whether you're seeking comfort, understanding, or a sense of community, reaching out to these organizations can make a significant difference in finding the solace and support you need. Exploring EMDR: How Eye Movement Desensitization and Reprocessing Can Help Trauma Recovery7/15/2024 Discover the Benefits of EMDR Therapy You've heard others talk about the positive impacts of EMDR therapy and you're considering trying it yourself, but you still have questions. Let’s address some of the most common concerns. What is EMDR Therapy? Eye Movement Desensitization and Reprocessing (EMDR) therapy is an evidence-based treatment designed to alleviate emotional distress, trauma, and pain. It helps people heal from disturbing life experiences more quickly than traditional therapies. Just as your body works to heal a cut on your leg, your mind can and wants to heal from trauma. If a wound gets infected, it prevents healing. Similarly, a painful memory can block your emotional healing. EMDR therapy helps remove this block, allowing your mind to process the memory and store it in long-term memory properly. During EMDR therapy, we work on replacing negative beliefs and messages about yourself with positive ones, clearing your body of sensations related to past events. Understanding "Reprocessing" in EMDR "Reprocessing" in EMDR does not involve talking about the traumatic event repeatedly. Instead, it sets up a "learning state" that allows problematic experiences and memories to be digested and stored appropriately in your brain. Useful aspects of the experience are retained with positive beliefs and emotions, while inappropriate emotions and body sensations are discarded. What to Expect in an EMDR Session We’ll begin with an overview of your history to build trust and ensure you feel safe. Together, we'll identify 3-5 present triggers, memories, images, or sensations to address with EMDR. We'll try different types of bilateral stimulation (BLS), such as eye movements, hand pulsars, self-tapping, or auditory tones. During the session, you'll focus on a specific memory or present trigger, associated thoughts, emotions, and body sensations. When you're ready, we'll apply the chosen BLS method. This process mimics REM sleep, helping your brain reprocess the memory. The memory won't be erased, but it will no longer trigger intense reactions. Is EMDR Like Hypnosis? While both EMDR and hypnosis tap into your subconscious mind, EMDR keeps you fully awake, alert, and present. You remain conscious of your body and emotions throughout the session. You are in control and can choose to take a break or stop at any point. Is There Homework in EMDR Therapy? Typically, no homework is required in EMDR therapy, though practicing relaxation or breathing techniques between sessions can be beneficial. If you forget or choose not to do them, EMDR therapy will still be effective. What Can EMDR Therapy Treat? Originally used for PTSD, EMDR therapy has proven effective for a wide range of issues, including:
EMDR therapy is generally safe, with potential side effects early in treatment including dizziness, increased emotional intensity, and heightened physical sensations. These effects typically diminish as memories become less distressing. Choosing a therapist with advanced training and experience in EMDR is crucial. We'll ensure you have coping skills to manage any reactions and use grounding and relaxation exercises at the end of sessions. Can I Do EMDR Therapy on My Own? While you can use some relaxation techniques independently, the guidance of a therapist is vital to avoid getting stuck in traumatic memories. A therapist provides a safe, non-judgmental environment for deeper and more effective processing. Will EMDR Therapy Work for Me? If you're experiencing overwhelming emotions, intrusive thoughts, or numbing sensations, EMDR therapy is likely to benefit you. It offers a way to face your fears and emotions holistically and directly, often providing relief in a relatively short time. Many clients notice lasting, positive results after just eight sessions. Take the Next Step Stress and trauma don't have to control your life. Accepting help is the first step to recovery. You deserve a life free from emotional burdens. With EMDR therapy, you can achieve lasting peace and a future with less emotional baggage. Talk to us about EMDR therapy today. Let go of your fear and take control of your life. Together, we can help you live a life worth living. Britney L Dixon, |
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