Archive for: Mental Health

Releasing Fear

There are challenges, conflicts and crisis that are an inevitable part of being human. In these times of difficulty we can become overwhelmed by our emotions, fear, shame, anger, disappointment, and sorrow as a result of living through these experiences. The emotional responses can be as painful as any physical injury or illness. They may cause us to feel that life is dangerous and out-of-control.  The psychological pain experienced during periods of loss or trauma can be so uncomfortable that we may become numb. Our emotions shutdown and the results are often described as a feeling of detachment from oneself or others.

 

During periods of difficulty like the loss of a loved one, financial loss, physical injury or decline, breakup of relationships, or job loss, we often find ourselves beginning to feel that the world is an unsafe place. A common response to this anxiety and fear is to become more and more controlling or passive within our own lives, feeling like we have less power and control. Most people have some sort of major loss by the time they’re in their early thirty’s. Given the commonality of these events, the majority of the population is reporting some level of stress or anxiety. Anxiety symptoms include irritability, feelings of being on edge, excessive worry, fatigue, and physical distress in the chest or stomach. These symptoms can be slight or become debilitating.

 

The brain protects the body from what is considered to be more pain than can be processed effectively by denial and shock. The shutting down process allows us time to process. These coping mechanisms are intended to be temporary, survival strategies. At times the body does not reset itself after a traumatic event and therefore the fear last for years. The brilliant human beings that we are sometimes get stuck. The system that manages and regulates a body’s response to danger sends messages to the body to prepare for run, or fight in defense. Getting stuck often feels like we are unable to relax, adrenaline pumps, the heart pounds, and awareness of the environment is heightened.  Feelings of anxiety or nervousness become common during situations that are not dangerous but feel dangerous as a result of the body not resetting after difficult events.  The discomfort in experiencing the event is usually very short lived in comparison to the duration of the pain experienced by anxiety and fear we carry on for years after these events have passed.

 

 

Humans are resilient beings who are built for surviving and recovery. So what is it that goes wrong? We don’t bounce back or we are unable to move on after tragedy in our lives.  As Franklin Roosevelt said “there is nothing to fear but fear itself.” What he meant by this is that it is actually the fear that does the most damage, not the events themselves. The challenge in releasing or facing these fears is that humans are often under the impression that being afraid of things is helpful to them, protecting them from future harm. However, fear results in anxiety, worry, and potential increased depression as we try to control the circumstances or the responses of others. The result of becoming guarded, and waiting for the other shoe to drop, is that feelings of anxiety and fear increase and people begin to feel worse not better.

 

So what could we do to feel better? The simple answer is to start releasing the fear. Letting go of fear and the feeling of guardedness is usually great relief if one can give permission to do so. How do we release the fear? First, it’s important to remember that the concept of fear is designed to keep us safe from dangerous situations. It is in the generalizing of feeling afraid that we get ourselves into trouble. Therefore, to begin getting out of fear is crucial to understanding that there is more to be gained by feeling good than being guarded.  As we learn to release our fear by letting go a piece at a time, we are free to love and to find more joy in life. The key is recognizing that when we are afraid of the unknown we are practicing the state of worry instead of the state of hopefulness.  In reaching for a feeling of hope and releasing the feeling of dread, we become open and available to opportunities we may not see while being fearful. Developing the spirit of curiosity about what’s next helps reduce the worry that it is going to be something bad.  There are many wonderful new experiences ahead for each person who is willing to leave behind feelings of fear and face the future.

 

 

Torie Sullivan, LPC

The holiday "blahs"

With the holiday season and winter months fast approaching, feelings and symptoms of depression will often surface or increase. Feeling “down in the dumps” or “blah”, sad, discouraged, hopeless, irritable, cranky, or easily frustrated are typical symptoms of depression. Also feeling withdrawn, a loss of interest or pleasure in activities, changes in appetite, sleep, energy, difficulty concentrating, and making decisions are commonly reported. A sense of feeling worthless or excessive guilt may be experienced. Some of these feelings may actually interfere with our relationships, school, job, social activities, and even day to day functioning. If you experience a few or most of these symptoms it is wise to pay attention to what your body is telling you and to take care of yourself.

Often people minimize or don’t understand depression and the possible effects of going untreated. Working with a mental health professional can help you understand depression and learn multiple ways to manage its symptoms. Regardless of the season, feeling better means living better!

 

Erika McCaghren

Psychotherapy

The first word of this compound word says it all “psycho”. No one wants to be associated with something that is strange, difficult to handle, and perhaps the worst of all: a scary, new experience. If you were to ask a friend or family member what psychotherapy is, they would most likely say something about paying a lot of money to talk about problems (and that’s putting it nicely). If you were to ask a counselor or therapist, we would describe it as a chance to be heard, without judgment through the ears and eyes of a professional, in the comfort and safety of a confidential session. The talking part might be easy…or hard depending on how you view your problems. If providing a safe place where clients can talk about whatever it is that is troubling them is the job of the counselor, what is your job as a client in psychotherapy? What do you have to know before you even walk through the door? Most first time clients wonder how we expect you to tell everything that you are thinking and feeling after just meeting.

These are common questions that can be answered. A client simply has to make the appointment with a counselor or therapist and come ready for the experience. Okay…that may seem a bit more intimidating than helpful, but it’s the truth. If you are open to the experience of psychotherapy as something completely different and refreshing you are on the road to understanding what it is and how it works. Before you walk through the door, you should know that you are not alone. Every single person you pass on the street has a past, a story, a journey. That road is paved with troubles, hardships, and bumps that throw off your sense of balance as you walk the road. This is where you have to believe that there are trained professionals ready to help and to listen to you. Why would a counselor want to listen to all of the “bumps” along the way in your life? Because we are trained to provide the safe haven for you to explore the inner workings of what is really going on in your life. There is no façade, just a real and honest experience with another person to ensure that you don’t trip on the bumps of life and walk, silent and hurting, through the rest of life.

If you are working through the bumps in your life and decide that the word psychotherapy is not as scary as facing it on your own…that is what we are here for.

 

Erika McCaghren

Therapist or Counselor: What’s the difference?

Therapists frequently give counsel and counselors frequently provide therapy. Sometimes counselors call themselves therapists and sometimes therapists call themselves counselors. If you are seeking help, it doesn’t matter whether the person you are speaking with is a counselor or a therapist. What matters is whether or not you’ve found someone who can help you. (See a complete list of mental health credentials here: Psychology Today: Therapist Credentials.)

 

The right person, whether they call themselves a counselor, therapist, or psychotherapist, can help you change your life. Finding someone to help in this endeavor is a very important decision. Our advice: shop around. Use the first appointment to see if you’ve found the right person. Don’t move forward unless you’re certain.

 

Here are a couple questions you should take with you into a first appointment:

  • Can this therapist or counselor listen to me and talk to me and understand me in a way that helps me understand myself  more honestly, more truthfully?
  • Does this person have a deep knowledge base in the following areas: behaviors, emotions, addictions, self-deceptions, change, spirituality, and meaning?
  • If I had to hear bad news, would I want to hear it from this person?
  • Do I feel that he or she cares about me?
  • Can I trust this person to help me change?

Stress and the Brain

Stressful events such as the death of a loved one, divorce, loss of job or home, or serious/chronic illness can actually affect the grey matter in the prefrontal cortex of the brain.  This region of the brain is responsible for self-control, emotions and physiological functions such as proper glucose and insulin levels.  Stressors can affect our mood centers and skew our ability to regulate pleasure and reward.  Prolonged exposure to stress can actually shrink the brain.  Brain volumes in the mood centers are linked to depression and anxiety.  People who have brain shrinkage seem to be more vulnerable when faced with a life trauma or sudden adverse event as the effects are magnified and their ability to cope is compromised.

Brain-enhancing activities to combat stress and make our brains more resilient to stress are recommended to diffuse some of the potentially harmful effects stress can have on the brain.  Some valuable stress relievers include exercise, meditation, taking a daily dose of DHA (Docosahexaenoic acid-an Omega 3 fatty acid) and maintaining strong emotional relationships.

Welcome to our newest counselor!

Pinnacle Counseling is proud to announce the addition of another skilled counselor to our staff. We are thrilled to announce Reagan Funkhouser, LCSW, as an asset in finding ways to better serve our clients in the future. More information about Reagan is located on our main website (https://www.pinnaclecounselingnwa.com) under the “Our Counselors” tab. We look forward to seeing her talents and skills improve our ability to continue to serve the population of Northwest Arkansas.

Helpful tips for handling the holiday "blahs"

Are you noticing your body slowing down as the holidays approach? Are you unsure of how to cope with these feelings and symptoms? Make sure there is not a physical or medical explanation for your depression. If your body isn’t feeling “right”, talk to your doctor. Treat your body the way it deserves and needs to be treated by eating healthy, getting enough rest, and regularly exercising. Taking a few moments to focus on your breathing is an easy and effective way to help your mind and body to relax, and can be done anywhere. Pull yourself into the present and take in the gifts that are around you now. Notice the sunshine, a beautiful bird, a cloud, or another gift of nature. Listen to the music or sounds that you “connect” with. A walk or change of scenery can bring newness into your surroundings. If possible, do something nice for another person, even if it is only to smile or greet them. Sometimes the simple, small steps we take make can make a big difference.

 

Erika McCaghren

The Impact of Bullying

Bullying is not only in the school system. It lives on long past the days of homeroom classes and lunch with friends. It lives on in the memory and creates an impact on your self-esteem, self-worth, and how you interact with those around you. Undoubtedly, bullying in some shape or form affects everyone on a variety of levels, whether the victim, perpetrator, or bystander. Employees at Disneyland, known as ‘The Happiest Place on Earth’, shared a video titled “It Gets Better”, about personal stories of bullying and feelings of being alone that were caused by bullying. The video is a tribute to the Trevor project (http://www.thetrevorproject.org/), a national anti-bullying campaign for LGBTQ youth, going strong since its founding in 1998. The strong message of hope after there seemed to be nothing but darkness and depression shines through in the people who bring joy on the job every single day. Each and every person carries their story and truth and no matter the struggle…

 

“No life is a one person show. You need to surround yourself with the people who love you for who you are and encourage you to share with the world the unique gifts that you have to offer.”

 

Next time you are feeling alone, reach out and always remember that it gets better.

 

http://www.youtube.com/watch?v=OCSUfFStTQE

 

Erika McCaghren

Anger & Depression

A gentle but steady current of anger inwardly directed will result in depression over time. Many people experiencing depression are surprised when mental health professionals question them about anger. Are you angry? Where is your anger? How are you angry? Can you express your anger, share it, verbalize it? Sometime is requires a substantial amount of cognitive, emotional, and spiritual spade work to uncover and expose this well of inwardly-directed anger.

Everyone is familiar with anger that explodes. But anger that seethes can be just as dangerous. Particularly when we are the targets of our own quiet rage.

 

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