March 6th, 2014 by Pinnacle Counseling
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.
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.
#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.
#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.
“May you be well. May you be happy. May you be free from suffering.”
–traditional Buddhist prayer
December 12th, 2013 by Pinnacle Counseling
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
November 26th, 2013 by Pinnacle Counseling
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.
November 19th, 2013 by Pinnacle Counseling
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.
November 13th, 2013 by Pinnacle Counseling
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.
November 6th, 2013 by Pinnacle Counseling
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!
October 14th, 2013 by Pinnacle Counseling
September 19th, 2013 by Pinnacle Counseling
Anxiety can be confused with fear. Fear is a response to a very real and concrete danger that makes you want to pull away from or escape, because it could be a threat to your physical or emotional safety. The fear response can affect both the physiology of the body and the chemical balance of the brain. Anxiety is a generalized sense of dread about something that seems menacing but actually may not be menacing or may not even be out there. Feeling anxious may make it difficult for you to talk yourself out of this foreboding and you become trapped in an endless loop of “what ifs”. Anxiety can produce feelings of worry, stress, stomach butterflies, and other manifestations of anxiety. While this emotional and physical discomfort can be worrisome, anxiety can often be a valuable signal that “trouble is brewing” and signals you to pay attention to be a problem that needs to be addressed. If you feel your anxiety is getting in the way of daily functioning, seek professional help as there are many effective treatments to reduce, manage, or eliminate anxiety.
May 3rd, 2013 by Pinnacle Counseling
Changes occur all day long. An appointment gets cancelled, you encounter a detour on the way home, you were anticipating roast beef for dinner and you got chicken. It’s what life is and while you might get a bit frustrated, you learn to roll with it. But what about the big changes? Job transfers, marriage, divorce, children, medical changes and the death of someone you love. How do you learn to adapt with the changes that will affect the rest of your life?
Whether you’re leaving the community that you’ve built strong relations with or having to bury a loved one, you will feel anger because it wasn’t your choice for this to happen to you. Healthy coping skills result in better emotional stability. Poor coping skills result in anger and resentment.
First, it is helpful to recognize that you are in the midst of change and that change is part of you. Instead of thinking about all the negative issues, try making a list of all the positive benefits of this change. Visualize all the possibilities and write them down. Make up a “to do” list if there are things you need to accomplish before the change happens. Call a friend and discuss your fears and ask for their advice. If you feel that you can’t get past your fear, anger and resentment you may need to talk to a professional. In talking with a therapist you will get an unbiased opinion and they will be able to give you some insight and the coping tools so that you can move on and embrace your changes.
“Your life does not get better by chance, it gets better by change.” ~ Jim Rohn