Archive for the ‘Mindfulness’ Category

Social Media and Mental Health

April 7th, 2014 by Pinnacle Counseling

Family sitting in hammock

Social media is regarded as a tool to stay connected, informed, and interconnected with everyone in your inner circle and even around the world. The days of writing a letter or calling a distant relative to catch up on what is going on in his or her life seem but a memory. The world seems to prefer the click of an app or your mouse to get the latest and greatest news as fast as your browser or phone can download it. You do not even have to worry about the small talk before getting to the 140 characters of what is really going on in someone’s life or the daily (sometimes hourly) ‘status’ on Facebook. While there are seemingly no limits to what one can search for and learn about, there is also something fundamental missing in the constant refreshing of pages and pages of information. A real, deep connection to someone or something is severely lacking. Instead of communicating with an open heart and open mind, one can scroll through to get to the high points of a ‘likable’ moment.

Loved ones are people we share our lives with for a reason. That reason is because of the love and deep personal ties that these people have with us. They might have been there to help you through a break-up, loss of some kind, or have even shared a joyous occasion that bonded you. Those are memories. I believe that I will never tell my grandchildren of the time I got 35 likes on Facebook or the time I read a tweet about what celebrity got arrested.

A lot can be said for the amount of comfort, satisfaction, and joy comes from spending time with someone you really care about or a quiet moment alone. The hustle of figuring out the Wi-Fi password so you can tweet about what a bad day you just had will never be a substitute for meeting your best friend to talk it out. Connection and interaction feels so comforting because it is a building block of human nature. We have to have it. Without the communication and belonging, we would be endlessly scrolling and uploading; instead of living and loving deeply. Being social is not about how many social networking websites you are a part of, but your real social network is made up of those around you every day. Cherish those that you care for and search to find the connections that you are hard wired to make. You will be much happier.

April is Counseling Awareness Month

April 2nd, 2014 by Pinnacle Counseling

Keep Calm

April is Counseling Awareness Month! Although many people know generally what counselors do, this is a time for counselors everywhere to stand together to promote the use of counseling services. We do this by reaching out to clients, readers, social media outlets, and through simple word of mouth that “We are here”. Pinnacle Counseling stands in full support of Counseling Awareness Month by showing people that we care and are here to support you. Knowing that there is a group of professionals near you, ready and willing to listen and help you through a particularly hard time or everyday struggles of life is a valuable tool. In any given situation, no matter the cause, difficulty, or time you have been dealing with the issue—we are here. Simply remember…Keep Calm and Call a Counselor!

 

 

 

Sources: American Counseling Association

 

Did You Know…

March 28th, 2014 by Pinnacle Counseling

Boy with book

 

Did you know…that there are more than one type of Attention Deficit Hyperactivity Disorder? In fact, ADHD can be predominately hyper-active impulsive, predominantly inattentive, or a combination of both. Often times, when we think of individuals with ADHD, we assume they will be hyperactive, jumping from one activity to the next. Although this behavior is common for individuals with predominately hyper-active impulsive ADHD, others with predominantly inattentive ADHD may behave quite differently.

Predominantly inattentive ADHD manifests itself in an inability to sustain attention, excessive daydreaming, and making careless mistakes. This type of ADHD is typically underdiagnosed, and appears in girls more than boys. Little boys who talk excessively, constantly fidget, and often run or climb inappropriately, are more likely to receive an ADHD diagnosis. Little girls who daydream frequently and get distracted easily tend to go under the radar.

ADHD can be very debilitating for a child who receives no assistance. If unidentified and untreated, it can have drastic effects on a child’s academic and interpersonal endeavors. Because predominantly inattentive ADHD is harder to spot, many women go their whole lives without ever being diagnosed. Untreated ADHD in women typically causes anxiety and depression, as well as difficulty in school and the workplace.

If you suspect that you or your child suffer from any type of ADHD, do not hesitate to consult a medical or mental health professional about getting assessed. Play therapy and behavioral therapy can go a long way in making family, school, and work life a more manageable and pleasant experience for individuals with ADHD. At Pinnacle Counseling, we have trained professionals who can administer the assessments you need in order to receive treatment. To learn more about how we could help you, please see additional information on our website about our counselors and the services they provide.

Have the Courage to be Your True Self

March 20th, 2014 by Pinnacle Counseling

loveyourself_post 3-20-14

“Loving ourselves through the process of owning our own story is the bravest thing we will ever do.”

-Brene Brown

Vulnerability is scary.  It is so often avoided.  It means to show the parts of ourselves that we are afraid aren’t “good enough”.  But you know what?  Everyone has the same fear of not being good enough.  When we are held hostage by that fear, we miss out on our true happiness.  You live a life that you think others want you to live.

No one is perfect.  Perfectionism is a cruel joke.  Perfectionism makes us wake up every day feeling like we failed yesterday.  There is no joy in that life.  Dare to practice loving yourself for who you really are.

For more on this, watch this clip of Dr. Brene Brown on Oprah’s Super Soul Sunday:
http://www.youtube.com/watch?v=_YeulUgWNp8

or the full  TED talk:
http://www.youtube.com/watch?v=iCvmsMzlF7o

Rachael Nachtigal, LPC

The Impact of Bullying

March 13th, 2014 by Pinnacle Counseling

Female Student Being Bullied By Classmates

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

 

Psychotherapy

March 6th, 2014 by Pinnacle Counseling

Portrait of young man wearing green shirt having head pain

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.

The Search for happiness

January 16th, 2014 by Pinnacle Counseling

TED.com pioneered the digital presence of speakers on a world stage, to your own computer, tablet, or smartphone. Happiness and people’s perception of happiness is a hot topic of discussion today. How we each choose to pursue and believe in our own happiness is an ever-changing process of growth, introspection, and inspiration. Below are videos from TED Talks about three people’s very different views of happiness and how one can practice happiness daily.

#1: Matthieu Ricard – The Habits of Happiness
Ricard discusses navigating what some call “the dirty work of happiness” and how happiness is an attitude that can be found from within oneself, regardless of the outer experiences of life.
http://www.ted.com/talks/matthieu_ricard_on_the_habits_of_happiness.html?embed=true

#2: Neil Pasricha – The Three A’s of Awesome
Blogger of 1000awesomethings.com, dedicated to celebrating the simple things in life tells his personal journey with the three A’s of awesome: attitude, awareness, and authenticity.
http://www.ted.com/talks/neil_pasricha_the_3_a_s_of_awesome.html?embed=true

#3: Matt Killingsworth: Want to be happier? Stay in the moment
Killingsworth discusses his research into the mental state of everyday people and when they are happier. He talks about his findings that when a person’s mind wanders, people tend to be less happy.
http://www.ted.com/talks/matt_killingsworth_want_to_be_happier_stay_in_the_moment.html?embed=true

 

“May you be well. May you be happy. May you be free from suffering.”
–traditional Buddhist prayer

Feel Better, Live Better

December 12th, 2013 by Pinnacle Counseling

free picture
We all have many “wants” in life – but most of us share one simple “want” in common: Happiness.

It’s a lifetime quest for many, especially here in the United States. Americans, ironically, number among the most anxious people in the world. We tend to view happiness as an art, the result of luck or sheer willpower. Meanwhile, many of us live with an angry lion perched right outside our door.

Anxiety may be easier to spot in others. When it comes to ourselves, we may chock it up to insomnia, irritability or poor health. But it’s important to know that about 1 in every 35 people in the United States experiences generalized anxiety, according to annual diagnosis rates.

That’s a lot of unnecessary suffering, and it’s also important to know that there is nothing wrong with you if you do live with anxiety.

Anxiety is a normal, primal human response. It’s an instinct that kept our ancestors safe from predators and empowered them as they protected the most vulnerable members of their families.

We’ve come a long way since then, but our brains and our bodies don’t know the difference. Modern-day life can leave you feeling as if that angry lion is perpetually ready to pounce.  Today, we may not experience that as conscious fear. We’re more likely to describe it as stress, nervousness, embarrassment, poor planning skills, emotional pain, obsessive thoughts, pounding heart, headaches, sweating, difficulty swallowing, muscle tension, persistent worry, an inability to relax or trouble sleeping.

Few people experience all of the above. But for many of us, the lion is just outside the door when it comes to work, health, finances, marriage or our children.

While we know the ancient origins of anxiety, the reasons we experience it today are very individualistic but rather straightforward. Genetics, childhood experiences and traumatic events can each lead to anxiety – in the moment – or later in life. For some people, one factor is enough to trigger anxiety. For others, it may be all three.

Of course, we all know people who are seemingly immune to anxiety, regardless of life circumstances. We admire their emotional strength and society holds them up as heroes. Because of that, many of us who live with anxiety instead deny it even to ourselves – or live with it in shame and in secret.

There is an option: Anxiety is highly treatable. Among the first steps are to recognize it, stop resisting it and accept it – to accept ourselves.

You are not to blame for how you feel. Our lives truly are increasingly chaotic and demanding, with Americans working longer hours than ever in competitive atmospheres that can destroy confidence.  Do you have family members who deal with nervousness and anxiety? That could be an indication of a family history. And of course, if you experienced trauma and did not have the opportunity to deal with it, it may be dealing with you.

Research has found that therapy is the most effective solution to anxiety because it goes beyond treating the symptoms and identifies the causes. It is tailored to the individual and comes with lifelong benefits: building coping and problem-solving skills, finding balance, developing relaxation techniques – and it is achieved in a supportive and accepting environment.

As a therapist, I have treated anxiety for decades and have found that a genuine, warm, collaborative atmosphere results in a sense of empowerment, clarity and a path forward. It is a privilege to be invited into someone’s process of healing and change – and together – learn what anxiety is saying to us and what it has to teach us.

Don’t let that angry lion pace outside your door. You have the power to send it away and to live a productive, anxiety-free life – a life you can describe, quite simply, as “happy.”

 

Sharon Nelson, LCSW

Steps to a Depression-free Mind

November 26th, 2013 by Pinnacle Counseling

iStock_000014906169Small

Can you imagine living in a society that was virtually free of depression? Certain societies such as the Kaluli people of Papua New Guinea and the American Amish populations both essentially have zero depression rates. Depression has become a byproduct of our modernized, industrialized, and urbanized lives. While we have become accustomed to a highly technologically evolved society with the gadgets, gizmos, and comforts we love, we are also seemingly on a never-ending treadmill of overworking, under-sleeping, and hyper-stressing in order to live the “American Dream”.

By incorporating several simple lifestyle changes into your everyday living can help you minimize the effects of stress and depression. Common variables practiced by the Kaluli and Amish people include: eating an omega-3 rich diet, getting ample sleep every night, regular daily exercise, getting plenty of natural sunlight, being involved in some type of social activity with social connections, and practicing meaningful tasks all help these populations divert attention from your own negative thought processes that can lead to depression.

Gratitude

November 19th, 2013 by Pinnacle Counseling

iStock_000021508270Small

Gratitude has been proven by research to significantly decrease anxiety and depression. Individuals who spend time thinking  about the positive elements of their lives report feeling happier and more motivated. So, as the Thanksgiving season  approaches, what can you be thankful for? Be sure to look around at not only the significant relationships and events in your life, but also the little details that actually do make a difference, even if they may seem insignificant. We all have things to be grateful for, even if it’s just the gift of waking up every day and experiencing life. Sometimes, we just have to shift our focus in  order to see it.

Writing a list or keeping a journal of daily events that cause you to be grateful is a helpful exercise. Additionally, be sure to tell your friends, family, coworkers and others what you appreciate about them. Don’t forget, you can be grateful for yourself as well! Express gratitude towards yourself for who you are and things that you have accomplished. Each of these exercises will more than likely serve to lighten your mood and increase your hope about the future.