Understanding Cognitive Behavioral Therapy

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What is CBT?

If you’ve ever done an internet search for a talk therapist or counselor, you may have seen a lot of them list, “Cognitive Behavioral Therapy,” or, “CBT” as a speciality or service provided. If you never studied psychology, you may have even wondered, “What is that and is it something I need?”

Cognitive behavioral therapy is a type of talking therapy that has been widely used to treat mental health disorders or emotional concerns since the 1950’s. The purpose of this form of therapy is to identify and challenge thoughts that are unhelpful to one’s mental well-being, and then provide alternative thinking patterns and behaviors to help improve the way patients think and feel (Klearminds, 2022).

The goal for patients entering into CBT is to improve their quality of life not by changing their circumstances of their day-to-day challenges, but to empower them to take control of the perception of those challenges, and then create new ways of thinking and feeling about them.  

History of Cognitive Behavioral Therapy 

women in therapy

Albert Ellis was an American psychologist who helped pioneer and develop what is now modern cognitive therapy.  His work in the 1950’s was based on the idea that a person’s emotional distress arises from their thoughts about an event rather than the actual event itself.  Ellis was one of the first to correlate and analyze how irrational beliefs and generalized pessimism led to human misery and dysfunction (Univ of Birmingham, 2021). 

A few years after Ellis, American psychiatrist  Aaron T. Beck looked deeper into “thought distortions.” He researched whether holding negative views about self, others and the world, might be part of the reason somebody was depressed. Beck saw an even more direct link between thoughts, feelings and behaviors, and he discovered that although people aren’t always initially aware of negative thoughts, they can, in fact, learn to identify and report them. He found that people who were depressed had negative thoughts that tended to be unrealistic, and by uncovering and challenging these thoughts, long-lasting and positive changes could result (Beck Institute, 2022). 

Working with a Cognitive Behavioral Therapist 

CBT can be extremely effective ― either alone or in combination with other therapies ― in treating mental health disorders, such as depression, anxiety, phobias, sleep disorders, post-traumatic stress disorder (PTSD), an eating disorder, and more. But not everyone who benefits from CBT has a mental health condition. CBT can also be an effective tool for anyone who wants to learn how to better manage stressful life situations.

Mental health counselors (psychotherapist or therapist) specializing in CBT work with patients in a structured way, to help them become aware of false or negative thinking. Then, they will work with the patient on different ways to view challenging situations more clearly and how to respond to them in a more effective way.

CBT generally requires fewer sessions than other types of therapy, and patients are able to use the tools they learn in therapy and apply the concepts to coping with new problems as they arise.  

Setting Expectations for CBT

Patients who want to explore CBT should go into the treatment with an open-mind and an awareness that while situations may be immovable, their thoughts and feelings can change. Understand that CBT can help you develop more realistic expectations about yourself, others and the world – which can create real lasting peace and long-term fulfillment.  

A big component of CBT is being able to recognize the importance of flexibility in our ideas and expectations. Patients starting treatment should be prepared to consider the worst-case scenarios, but also recognize that they will survive. Patients who are successful in treatment will find that they have more awareness of strong, negative emotions, and then, in the future, be able to reflect on the unrealistic expectations that may have caused them. 

CBT can be very useful for addressing a litany of emotional challenges, such as coping with grief or loss, learning to cope with a medical illness, managing chronic physical symptoms, overcoming emotional trauma from abuse or violence, and resolving relationship conflicts (Mayo Clinic, 2022).

In some cases, CBT is most effective when it’s combined with other treatments, such as antidepressants or other medications.

Interested in speaking with a therapist who specializes in cognitive behavioral therapy? Contact us today.

Sources:

https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610

https://www.birmingham.ac.uk/schools/psychology/centres/rebt/about/beliefs.aspx

https://www.klearminds.com/blog/history-cognitive-behavioural-therapy-cbt/

www.beckinstitute.org

5 Things to Learn From Couples Therapy

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Contrary to popular belief, couples therapy doesn’t have to be reserved for relationships that are on the brink of collapse. In fact, there are a lot of things that can be learned and applied to couples who are willing to go through therapy aside from times of extreme conflict. Relationship therapists can also work with couples who, overall, are feeling mutually content, but who also might be seeking to preserve their bond and enhance their appreciation for one another.

Consider how working with a therapist on any one or more of the following skills could improve your self-awareness and your appreciation for your partner:

Communication

Everyone has a different way of communicating their emotions. It’s how we communicate to one another and how we approach our spouse with our needs and desires that is critical to having a healthy relationship. When couples live together for a period of time, they fall into communication habits that may or may not be beneficial to their growth and success. If one partner isn’t feeling heard or seen, negative behaviors like anger, defensiveness, or becoming withdrawn could set in. Even minor miscommunications can put a strain on a relationship. By figuring out why the miscommunications happen, a therapist can help you communicate in a way that is more understandable and healthier for both parties.

Deescalation 

Disagreements are a natural occurrence in relationships because each person has their own thoughts, desires, belief systems and routines. Your behaviors and feelings may not always be consistent with that of your partner. Conflicts that escalate into a fight (yelling, screaming, passive-aggressiveness, bringing up old wounds or the “silent treatment”) is where things get problematic. It’s important to recognize when a disagreement is spiraling out of control. Through therapy, couples can learn to resolve conflicts before they devolve into unhealthy and hurtful behaviors. 

Deeper Intimacy

In the beginning, relationships are often exciting and passionate because both individuals are making an effort to please each other. Over time, scheduled dates and winning each other over slowly gets replaced by the comforts of routine and repetition, especially when there is added pressure from jobs, raising children and endless household chores. Some couples may find that, over time, their relationship feels mundane or uninteresting. When you are your partner make a commitment to attend therapy, you are taking the first step to reigniting the old spark. Just making an effort to create more intentional “alone time” (even if that entails going to therapy) can bring about a deeper feeling of intimacy.  Sometimes, recalling how it felt back at the beginning of the relationship with a therapist can result in new and more intense feelings of passion. 

Moving Forward 

Some couples may find they need therapy to process and/or move on from old wounds such as a financial mistake, childhood trauma, the challenges of parenting, or any event that led to feeling trapped in a cycle of resentment. The therapist can help you navigate whatever is making you both feel contentious and help you get “unstuck.” Therapists can also bring about another perspective to help to foster better understanding of the behaviors that led to getting stuck.  Couples who gain more awareness may find it easier to forgive and even move away from the feelings of bitterness.  The best case scenario is you’ll get a renewed sense of hope and commitment for the future. 

Transitions 

Huge life transitions can generate friction and stress on both newer and long-term relationships. A big move, death of a loved one, career change, illness, retirement, adding children, or adjusting to an empty nest are all examples of life changes that can make or break a relationship. Couples can go to therapy for the purpose of restoring the connection they had before a huge life change altered their lives. Counselors help couples learn new ways to adapt and how support to each other as they acclimate to a new “normal.”

If you think you and your partner could benefit from couples therapy, please contact us today to set up an appointment. www.gbcc.com

Improve Mental Health in just 15 Minutes

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Nearly a quarter of all Americans say they make a New Year’s resolution, but only a third of them admit to actually keeping to them for an entire year.  Setting and achieving resolutions in a new year can prove to be challenging if the goals are too unrealistic in expectation or require a drastic overnight change in habits and mindset.  Here is a list of things you can do to improve mental health in just 15 minutes a day.

improve your mental health in 15 minutes a day

For those looking to start small, there are some activities you can do for just a few minutes each day that can greatly improve your overall mental health. You don’t have to start these in January, either. By dedicating  just 15-minutes a day towards small-but-well-meaning intentions, you will get a satisfying return on your overall mental well-being.

15 Minute-a-Day Activities that Will Improve Your Mental Health

Writing in a journal each day.

In a 2006 study, nearly 100 young adults spent 15 minutes journaling or drawing twice a week about a stressful event or writing about their plans for the day. The people who journaled saw the biggest reduction in symptoms of depression, anxiety, and hostility, particularly if they were distressed to begin with. Try writing a short paragraph about your day and the feelings you had as a way to be more mindful and present in your daily life. Taking time to have more awareness of our thoughts, feelings and environment allows us to be more at peace with our own life experiences. 

Reduce the amount of time you spend daily looking at social media.

A 2018 study by UPenn was the first of its kind to establish a causal relationship that social media usage increases feelings of depression and loneliness. The study found that participants who limited the amount of time they went on social media to just ten minutes per app daily showed a significant decrease in loneliness and depression. Slight decreases in anxiety and fear of missing out (FOMO) were also observed. Most smartphones now offer app “time limits” to help monitor how long you spend scrolling these apps. Look at the average amount of time you spent on social media last week and allot the same amount of time this week, minus 15 minutes. Gradually reduce the time each week to wean yourself off a potentially detrimental habit. 

Stop checking work emails during non-work hours.

A 2018 study entitled, “Killing me softly: electronic communications monitoring and employee and significant-other well-being,” researchers at Virginia Tech found that even being expected to check work email during non-work hours caused workers (and their spouses) to experience anxiety. Researchers explain the consequences for expecting employees to always be “on” is, in fact, compromising the employee’s and their family’s mental health. Make a conscious effort to stop reading work emails after a certain hour and give yourself back time to be present with loved ones.

fruit smoothies instead of coffee
Fruit smoothies are a great alternative to coffee for a natural energy boost without caffeine-induced jitters that mirror anxiety

Skip that afternoon cup of coffee.

85% of Americans consume coffee each day. It’s also not uncommon for workers, stay-at-home parents or even retirees to want to reach for a cup during an afternoon lull in energy. However, researchers indicate you may want to consider other less caffeinated options for an afternoon jolt. Studies show excessive caffeine consumption can cause symptoms similar to psychiatric conditions including sleep and anxiety disorders, increasing hostility, anxiety, and psychotic symptoms. One study from Harvard Medical School noted how caffeine use yields physical symptoms of anxiety, complete with nervousness, restlessness, sleep issues, increased heart rate and gastrointestinal problems. Experts recommend drinking healthier alternatives, such as fruit smoothies that take less than 15-minutes to prepare, can give you a more natural energy boost, and without the onset of feelings that closely mirror anxiety.  

Take a 15-minute walk each day.

Many people believe they need to commit to an intense workout regime to improve their physical well-being. Believe it or not, there are health benefits to adding even the smallest amount of movement into your 24-hour day. One study even found that walking outside just 15 minutes a week left people feeling more socially connected, and reporting bigger increases in positive emotions — including prosocial emotions such as gratitude and compassion, and also joy — while they were walking. The boost in prosocial emotions, specifically, carried through into everyday life. 

By choosing one or more of the above activities, you may be able to improve your mental health in just 15 minutes a day. The mental health professionals at GBCC Counseling Centers can help you explore small changes you can make to improve your mental health and help you work toward them. In addition to individual therapy sessions, we also offer various telehealth group therapy sessions three days a week. To schedule an appointment, call 410.760.9079.

Sources:

https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times

https://www.consumeraffairs.com/news/expectations-to-answer-work-emails-after-hours-hurts-employees-health-study-finds-081018.html

https://www.healthline.com/health/caffeine-and-anxiety#caffeine-and-anxiety

https://www.psychologytoday.com/us/blog/the-athletes-way/201606/15-minutes-daily-walking-could-save-your-life

https://www.inc.com/jessica-stillman/happiness-loneliness-study-awe-walk.html

Is your job affecting your mental health?

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Find out if your level of work-related stress is normal

Let’s face it: There are many people reading this who don’t love their jobs 100% of the time. No job is perfect. Some days are a breeze and then others can be stressful, or, even a bit taxing. It is important to know the line between when a job can is giving you “normal” amounts of stress and when it’s crossed over to being toxic. If you find yourself miserable at work, consider the signs that your job may be detrimental to your mental health.

Signs your job is negatively effecting your mental health

Consider how often you experience the following as a result of work:

1. While you are there, you find it hard to feel anything but negative thoughts and emotions. You’re easily irritated with your coworkers or boss.

2. You feel situationally depressed or anxious. If you are feeling a sense of extreme dread on Sundays when looking at the upcoming week or your anxiety is at an all-time high if your phone dings because you are worried it will be a work-related notification, this could be an indication that negative feelings about work have transitioned to your personal life.

3. You feel physically ill. When your mental health takes a toll, it can affect your physical health too. Migraines, stomach aches from indigestion, or insomnia can all be physical ailments caused by work-related stress. If these are an everyday occurrence, it’s probably time to consider a job-change

4. It takes the entire weekend to recharge and feel better. When work emotionally exhausts you to the point where you don’t feel like yourself, even after a 48-hour break.

5. You struggle to get out of bed in the morning. Some days you may just be more tired, but if this is happening more and more frequently, your body could be reacting to the stress you’re holding inside about going to work each day.

6. You don’t take breaks at work. If you don’t have a second to breathe when you’re at work and take a proper break, this can create a toll on your mental health. Drowning in work for eight-to-ten hours straight is too taxing, both physically and emotionally.

7. You can no longer relax at home or take care of yourself. You’re disinterested in do things at home that you usually enjoy and unable to have a routine. Your body is either completely drained at all times, or you feel like you’re on high alert because you are constantly in a state of flight or fight.

8. You over-indulge after a workday. If you find yourself wanting to drink alcohol more during the week (or weekends), or indulge in “comfort” foods like salty snacks or sweets, this could also be a sign that your job is affecting your mental well-being.  

9. Increasing your daily alcohol consumption and snacking can both lead to weight gain, which can also result increased listlessness and depression. If you think your job is making you want to consume more sugar, fat, salt and drink alcohol more frequently, this could be the result of your brain seeking a means of short-term physical comfort. Using food to self-medicate against negative emotions isn’t uncommon as there is a lot of scientific evidence correlating our cravings to emotional memory and reward systems in the brain (i.e. eating foods that remind us of holidays and times we feel good).  Unfortunately, the long-term effects of indulgeing in unhealthy stress-induced eating and drinking can have serious long-term negative effects on your mental and physical health.

Remember: Work-life balance is essential. Ignoring these signs of a mentally draining job can result in seriously negative physical and mental behaviors and feelings. If your job is affecting your mental health, reach out to the Oasis team and we can help you identify the causes of your work-related stress and anxiety and give you the tools for managing those feelings.

No job is worth your own well-being and you should always put yourself first.

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Sources: 
https://blogs.webmd.com/mental-health/20200228/8-signs-your-job-may-be-toxic-for-your-mental-health
https://www.insider.com/all-the-signs-that-your-job-is-wreaking-havoc-on-your-mental-health-2017-11#you-dont-take-breaks-during-the-workday-3
https://www.workandmoney.com/s/mental-health-compromised-job-e3faa5d8f3614ec5

How to Help Someone With Anxiety: Dos and Don’ts

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Like many people, you may not know how to help someone with anxiety. Our experienced anxiety therapists  have been helping Maryland and Virginia residents for years.  It’s a tricky mental health disorder. Unlike some other medical conditions, the physical symptoms don’t tell the whole story. People with anxiety often experience an internal struggle as they experience concerns that might seem trivial to the average person but feel crippling to them. Not understanding what a person is going through can make it challenging to help a friend, partner, or family member. Here are some expert tips that can guide you.

How to Help Someone with Anxiety

How to Help Someone with Anxiety

DO: Pay Attention to Anxious Behaviors and Understand Where They Come From  

As the most prevalent mental health disorder in the United States, anxiety impacts roughly 18% of the country. The signs of anxiety, however, aren’t always easy to notice. 

Loved ones may complain of physical symptoms, such as being lightheaded or nauseous, feel muscle tension, or they might constantly seem on edge. However, in many cases, anxious behaviors are the first thing you’ll notice. For instance, many people who struggle with anxiety:

  • Worry excessively
  • Second-guess themselves
  • Act compulsively
  • Seek reassurance and validation

Irrational thought patterns drive these types of behavior. Whether it’s overly negative thinking or an all or nothing attitude, the result is a constant state of worry that begins to manifest itself with these actions.

Many individuals will need talk therapy and possibly medication management for anxiety disorders. However, family members, significant others, and close friends can learn to identify these behaviors as the first point of contact. From there, they can provide emotional support.

DON’T: Dismiss Your Loved One’s Feelings

Your heart might be in the right place if you say things like, “Relax,” or, “It’s no big deal.” In your mind, you might be trying to minimize the problem for your loved ones. However, in their minds, these statements may have the opposite effect. While you may be trying to put them at ease, you’re ultimately dismissing their feelings.   

DO: Show Compassion and Support

Instead of telling them how to feel, acknowledge their emotions. Part of providing support is to be there to listen to your loved ones. You want them to feel comfortable using you as a sounding board.

Remember: even if their worries sound irrational to you, they’re palpable to your loved one. Be empathetic.

DON’T: Force Loved Ones to Talk About Their Feelings

While you want them to feel like they can talk to you about their anxiety, you shouldn’t force them to do so. Although encouraging your loved ones to talk is a good idea, demanding that they share their innermost feelings could feel confrontational to theml.

Don’t take it personally if your loved ones aren’t ready to share their feelings. It’s difficult for many people with anxiety to open up, even if—and sometimes especially if—it’s to the people they love the most. While they may love us, they may feel as though we’ll be judgmental.  

DO: Consider Helping Loved Ones Find a Mental Health Professional

When trying to understand how to help someone with anxiety, remember that love, support, and a willingness to listen are the three most essential elements. However, you don’t have to be your loved one’s sole pillar of stability. In fact, because treating anxiety requires such a high level of sensitivity, it’s best to involve compassionate mental health professionals who know how to help someone with anxiety.

Is someone in your life struggling with anxiety? GBCC Counseling Centers can help. We offer both individual and telehealth group counseling for Maryland residents. Whether it’s in-person or virtually, we provide a safe, non-judgmental atmosphere. Call us today at 410-760-9079.

    

5 Conflict Resolution Techniques for Families

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Conflict is a normal part of the human experience. Everyone has their own thoughts, feelings, and opinions. It’s no surprise that disagreements arise, especially when families gather. In fact, avoiding conflict altogether is unhealthy. 

Knowing conflict resolution techniques and how to handle these types of situations can make it easier to walk away from a family gathering feeling at peace, rather than frustrated or even angry. Try working through these techniques the next time you find yourself in the midst of a conflict.

5 Conflict Resolution Techniques

1. Attack the Problem, Not the Person

One thing that’s been happening more frequently in the past couple of years is people attacking each other rather than discussing the problem at hand. It is possible to disagree with someone and still count them as a friend or loved one. 

Instead of placing an attack on someone’s character, just talk about the issue at hand. Consider both sides of the coin using empathy and understanding. Even if you leave the conversation still feeling the same way, you worked to keep a relationship intact instead of placing blame or shaming someone, which can lead to defensive behavior very quickly.

2. Listen and Acknowledge

In any conflict, whether it’s over who should do the dishes or who should be leading the country, people almost always already have set opinions. If you find yourself arguing points in your head before the other person has even finished what they’re saying, you’re not alone. This is often the most natural way to respond to an argument – but it isn’t the healthiest or most efficient.

While it takes practice to slow down and listen to the other person, you may learn something unexpected about the other person and their point of view. It’s easy to assume that you already know what they’re going to say – instead, listen carefully and then repeat their important points back to them.

Respect is critical to any conflict resolution technique. 

3. Use “I” Statements

It’s important to remember that your feelings are your own. Nobody makes you feel a certain way. Instead of saying, “You made me feel terrible,” try something along the lines of “When you talk down to me, I feel angry and frustrated.”

It helps to both name the feelings and take ownership of them, all while being open with the other person about their actions. This helps take some of the feeling of blame away so you can both look at the problem for a more objective space.

4. Focus on the Conflict That’s Happening Now

Old hurts often come up when you’re in a conflict with someone – while talking about those conflicts is important, too, it’s rarely productive when dealing with the conflict at hand. It can cause the issue to become muddled, adding to previous conflicts rather than helping to settle anything new.

Remember, this is not an attack on a person, but a chance to work through something that’s bothering both of you.

5. Work Together to Come Up with Solutions

For some conflicts, the solution is to agree to disagree. However, for many issues, you can work together with the other person to brainstorm solutions that will work for all parties. Always have a solution ready, but be open to listening to the other person’s ideas, too. You may be able to compromise or form an even better solution when you put your heads together.

Peaceful problem solving is always preferable to yelling and screaming.

If you need more help coming up with peaceful conflict resolution techniques, a qualified therapist can help. They can also work with you to help you understand what is a conflict worth resolving and what is a relationship that may no longer be healthy for either party. 


Questions or want to get in touch with a therapist? Drop us a line.

How to Cope with the Holiday Season

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The holiday season is often portrayed as a time to be festive, enjoy time with friends and family, and generally wind down from the everyday grind. However, for many people, the holidays can bring on unwanted stress. The nature of the holiday season leads to changes in typical routines that can be difficult to adapt to.

Cope with the Holiday Season

If the holidays bring about a sense of dread, angst, worry, or frustration instead of joy, these tips for how to cope with the holiday season may bring you some comfort!

Acknowledge Your Feelings 

First off, don’t fight how you’re feeling. If you aren’t excited about the holidays or you’re feeling particularly stressed, that’s OKAY. Ignoring or repressing your feelings can make you feel even worse in the long run. Just because it’s the holidays doesn’t mean you have to be cheery 24/7.

Along with acknowledging your feelings, be realistic with yourself. If you know that going to three different holiday parties in one day is going to cause you to feel worse, consider just going to one instead. Offer to make alternate plans at a later date with those that you won’t be seeing, if it’s important to you. It’s also always okay to just say no.

Set a Budget and Stick to It

Money is a big stressor around the holidays. We live in a world that constantly tells us that we need the latest smartphone or gaming console, sometimes making the holidays even feel like a competition.

This year, try setting yourself a budget and buying meaningful gifts within that budget – or, if it’s a tough year for you and your family, let people know that. Offer service gifts or just to spend time with people instead. 

Practice Good Self Care

Yes, the holidays are about giving, but you can’t pour from an empty cup. Don’t forget to also give yourself some time, grace, and whatever else you need to feel well and whole. It’s okay to take a little space from your loved ones to refuel or recharge. If you’re not sure where to start, try any of these tips:

  • Practice deep breathing or meditation exercises
  • Set aside an hour at night to unwind with a favorite book
  • Give yourself a cut off time to leave a gathering
  • Journal at the end of the day to get out any thoughts or feelings

Set Some Boundaries

There’s a lot going on right now, politically and within our health system. Tempers can run hot, especially when there are differences of opinion. Don’t be afraid to say that you’ve had enough of a conversation or that you’d prefer not to discuss something if you know that it’s going to cause more issues.

It’s also important to remember that some people this holiday season will choose to wear a mask and/or vaccinated while others may not. Ask about the event you’re attending so you know whether or not you’re comfortable with the host’s policy around COVID-19. Knowing in advance will avoid surprises and allow you to make the best decisions for your personal level of comfort. 

Reach out to a Professional

The holiday season may be overwhelming. If the stress of the upcoming holidays becomes too much or if you feel like seasonal depression may be strongly affecting your life, it may be time to reach out to a professional. 

GBCC has a variety of providers that specialize in different types of therapy. Don’t hesitate to reach out to us today to set up an appointment. 

How to Tell if Your Child Could Benefit from Counseling

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Counseling has benefits for people of all ages, in all stages of life. It teaches positive coping techniques, self-care methods, and emotional regulation. This can be especially helpful for children, whether they’ve experienced a traumatic event or big change, are having trouble making friends, are struggling in school, need help overcoming a life challenge, or just seem to not be feeling their best.  

counseling

Signs That Your Child May Need Counseling

While everyone can benefit from counseling, there are some warning signs that your child may need it sooner rather than later. Usually, your pediatrician or family doctor will be able to help you make a decision based on your assessment of their behavior. Teachers can also be a great resource.

Some of the most typical behavioral signs that a child could benefit from counseling include:

  • Irritability
  • Frequent tantrums
  • Difficulty sleeping
  • Consistently complaining of head or stomach pain
  • Difficulty making friends or communicating with peers
  • Frequent nightmares
  • Extreme hyperactivity
  • Change in school or academic performance
  • Overly clingy with parents or trusted caregivers

If your child is exhibiting at least one of these behaviors regularly without any other known medical cause, you’ll want to bring it up at their next doctor appointment. Mental health disorders tend to manifest differently in adults than they do in children, so it’s always important to discuss your concerns with an expert.

Your doctor may choose to complete a number of physical tests before referring your child for a mental health evaluation to rule out other causes. 

What Counseling is Like for Children and Adolescents

For adults, counseling often involves a lot of talking. The way that therapists who work with children approach counseling looks a little different! Kids have different needs and are more likely to respond to therapy through play and activities.

When your child first meets with a therapist, they’ll likely ask a few age-appropriate questions just to get a feel for where your child is developmentally. This gives them a baseline for creating their plan of action.

After the initial visit, children, adolescents, and teens are more likely to participate in activities. This might include:

  • Drawing and coloring
  • Breathing exercises
  • Playing games
  • Practicing new skills for emotional management

All of these activities allow children to fulfill their need for activity while learning the skills and techniques needed to cope.

Benefits of Mental Healthcare for Kids

The benefits of mental healthcare for children are very similar to those for adults. Speaking to a professional early means being able to diagnose and treat before issues escalate. Additionally, it helps children get comfortable with communicating their feelings, needs, and desires. 

It can also help them recognize when it’s time to reach out so they can actively care for their own mental health in the future. The goal of mental healthcare for children and adolescents is to set them up for success throughout their lives.

At GBCC, our therapists are able to work with children from ages five and up. Those who work with children have extensive experience and training in pediatric therapy so you know that your kids are in good hands!

Sometimes a medication evaluation may be recommended as an option in addition to therapy; we have psychiatric nurse practitioners with extensive experience and training in treating a pediatric population.  They work closely with their therapist colleagues to offer the minimum psychotropic intervention necessary to achieve improved quality of life.  Sometimes their recommendation may even be to not utilize medication, in favor of using behavioral options with their therapist for a similar outcome! Other times medication can dramatically help, in addition to the therapy treatment being provided.  

Contact us today for more information or to schedule an initial evaluation for therapy, and/or medication.

5 Benefits of Group Counseling Services

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When most people consider therapy or counseling, they immediately think of individual counseling services. While engaging in individual help is undoubtedly a useful tool, group counseling services also provide a number of benefits for people experiencing grief, trauma, life transitions or stressors, and a variety of mental health disorders.

More, now than ever, group counseling is becoming increasingly accessible. Many group counseling sessions are available via services like Zoom as well as in person, making it easier for more people to participate. 

How Group Counseling Works

Most group counseling services take place in a neutral space with a group leader. The leader is a licensed therapist with experience in the specific niche you’re participating in. Generally, the group is small – around no more than 10 people – to ensure that everyone has a chance to speak and to make people feel more comfortable.

group counseling

During the course of treatment, everyone in the group will have a chance to speak, listen, and respond. The important thing to remember is to respect the other group members. Everyone has different experiences to share, some of which may surprise you and many of which you may learn from. The group leader will also provide guidance and education regarding tools to manage symptoms and improve quality of life.

How Can Group Counseling Help Me?

Below are some of the top benefits of looking into group counseling as a supplement to one-on-one counseling:

Meet Others With Similar Life Experiences

Support can sometimes feel hollow when it comes from people who have never been in similar situations as you have. It helps to be able to talk to other people who know what you’ve gone through and can sympathize with you. 

Grief and life transitions are two situations that can make you feel alone. When you’re able to see that others are also going through the same things or have similar feelings to you, it may help you feel like there are others who understand you.

Gain New Perspectives

On the other side of the coin, you can also see how others who have gone through similar situations have coped. They may have techniques for moving through grief that you haven’t considered before. Being open and receptive to others’ stories gives you a wider worldview that can ultimately help you begin healing. 

Get Unbiased Feedback

When you’re deep in your own story, it can sometimes be difficult to see it from an objective place. Group therapy can help you see your problems from a different viewpoint, which may make them seem easier to overcome. 

Not only can the group share their experiences with you, but the leader can help guide the discussion in ways that may provide multiple possible solutions, allowing you to choose what works best for you.

See What’s Possible

Listening to others’ stories can be empowering and inspirational. It allows you to see what people are capable of overcoming or moving past since group counseling often includes people in all different stages of the healing process. 

As new members join, you may also begin to see how far you’ve come on your own journey. It provides an ideal opportunity for self-reflection. 

GBCC provides a variety of group counseling services, including:

  • Women’s Relationship Support Group 
  • Chronic Pain & Illness Support Group
  • Bereavement Support Group 
  • Men’s Support Group

If you’re interested in one of these groups or would like to learn more about group counseling services, give us a call today at 410.760.9079.

Recognizing Seasonal Affective Disorder (SAD)

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For some, fall is a time to look forward to – pumpkin spice lattes, oversized sweaters, and changing leaves all have a certain appeal to people who love fall. For others, fall means the beginning of seasonal affective disorder (SAD). Fewer hours of sunlight and cooler weather contribute to depression-like symptoms for an estimated 5% of adults.

Recognizing symptoms of SAD can help you get treatment sooner so you can feel better throughout the fall and winter months.

Recognizing Seasonal Affective Disorder (SAD)

What Are Some Symptoms of Seasonal Affective Disorder (SAD)

While SAD can affect people both in the fall and spring, the majority of people who experience this disorder do so in the fall. Most experts believe that lack of sunlight is the main culprit behind SAD. Since it’s harder for people to spend time outdoors in the fall and winter months, they get less vitamin D and fresh air. 

All of this can contribute to depression-like symptoms, including:

  • Fatigue or low energy
  • Sadness or irritability
  • Difficulty thinking, concentrating, or making decisions
  • Feelings of hopelessness
  • Changes in weight 
  • Changes in sleep patterns
  • Loss of interest in social activities

The primary difference between depression and SAD is that depression is a year-round condition while SAD usually only lasts for about 40% of the year. If you notice any of the above symptoms occurring seasonally, you may be experiencing SAD.

Diagnosing and Treating SAD

The good news is that you don’t have to continue to be miserable throughout the darker months. SAD is both diagnosable and treatable. The best way to get a diagnosis for your symptoms is to make an appointment with your therapist to discuss the issue.

Your therapist will take a full mental health history to make sure that you are properly diagnosed so you can receive the treatment that you need. Once you have a diagnosis, there are a few things that you can do to begin managing this disorder.

Light Therapy

If sunlight is unavailable, a therapist may recommend exposure to specialized lightboxes. The beauty of this type of therapy is that you can do it while working, reading, or just sitting at home. As long as the light enters your eyes indirectly, light therapy has been proven effective.

Behavioral Therapy

Cognitive-behavioral therapy (CBT) is a commonly used type of therapy that helps people to challenge their beliefs about their beliefs or environment. Participating in this type of talk therapy may help you see the seasons differently or work through thought patterns and/or behaviors that influence the way you experience fall and winter months.

Medication Management

Taking antidepressants along with therapy participation can help you level out the chemicals in your brain that lead to SAD. A medication management expert will work with you to choose the correct medication for your needs and ensure that it doesn’t cause poor interactions with any other medications you’re already taking.

Get Help for Your Seasonal Affective Disorder (SAD)

Reaching out for help is the first step to feeling better. GBCC offers an affirmative and caring environment for individuals of all ages to begin feeling better. Give us a call today at 410.760.9079 or contact us online for more information.

Helping Children Adjust to a Back to School Routine

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Students across the country are heading back to school – some for the first time in over a year as COVID-19 restrictions suddenly changed so much in their lives. As with any big change to a routine, there’s always an adjustment period that can feel challenging for parents, caregivers, and students alike.

With social distancing, masking, and anxiety about getting sick, there’s a good chance that this year will hold even more challenges than usual. Placing a focus on your child’s mental health can make the transition smoother and help everyone feel a little better in the coming months.

Things to Consider in the Back to School Transition

There’s going to be some extra stress this year centered around COVID-19. Many teachers and parents are also experiencing anxiety, which can be passed on to the kids.

Children who have sensory processing disorders, cognitive delays, anxiety, or other mental health challenges may experience heightened stress when returning to school. Discussing this with their teachers and giving them a lot of grace as the school year ramps up is going to be very important.

Try to also minimize any major changes at home in the first couple of months that school is back in session. Maintain as many routines as you can from the summer months to prevent feeling overwhelmed. 

Ways You Can Help Children Adjust to a Back to School Routine

Supporting your child’s mental health is crucial for a successful back-to-school season. There are a few ways you can give them what they need to thrive!

  • Don’t forget about your own mental health. A parent or caregiver who is healthy, relaxed, and has good coping techniques is going to be able to better steer their child through stressful times. Practice good self-care by getting enough sleep, moving your body daily, and eating well.

  • Encourage your child to engage in activities that they enjoy in the evenings! School can feel like it takes over everything, especially for middle and high schoolers. Just like adults, kids and teens need to be able to blow off steam by participating in their favorite hobbies.

  • Stay in contact with their teachers as much as possible to get an idea of what their days are like. Understanding what your child does and does not receive during the day can give you a better idea of how to support them when they walk through the door after a busy day. Additionally, you can get some insight into their social lives.

  • Listen carefully to what your child says and observe their body language at the end of the day. You know your kid better than anyone. If you feel something is off, it probably is. Keep an ear out for any instances of bullying or feeling left out. Talk to your child about acceptable behaviors as well as how to handle feeling isolated. 

  • Get the whole family involved in some mindfulness activity daily. A quick google search will offer many age appropriate exercises, or grab a book on mindfulness for kids from your local library.  Youtube has some great guided exercises complete with age appropriate video demonstrations. Role model for your children and enjoy the added benefit to your own mental health and well being.  

  • Address any worries about COVID-19 and other global issues with gentle honesty. Keep it age-appropriate while being as honest as possible about what’s actually happening. It will help build trust with your child while bolstering their confidence.

You’ll also want to make sure you hit all of the normal staples – a healthy breakfast, plenty of sleep, moving your body, and a routine that works for everyone!

Reaching Out for Help

While a little bit of stress is to be expected, if you’re feeling overwhelmed or out of your depth, don’t be afraid to reach out for help. Schools have great resources available. We recommend downloading this guide from Mental Health America on helping your children adjust to a back-to-school routine, as well.

Have more questions? At GBCC, we have a staff of therapists that have experience working with children aged two and up. Reach out to us today for more information!

Caring for Your Mental Health During a Pandemic

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Back in March of 2020, many people thought that the pandemic was going to be a short-lived issue and that we’d all be back to our normal daily routines within a couple of weeks. Fast-forward to August of 2021, and it’s clear that a lot of changes are here to stay. 

The delta variant, along with constantly changing guidelines and restrictions, has brought coronavirus back to daily mainstream headlines. If you’re feeling a little burnt out on hearing about COVID-19 or are still feeling the ramifications of social distancing, you’re not alone. 

Caring for your mental health during a pandemic is an important part of living a healthy lifestyle and can make it easier to cope with shared trauma like covid-19 or social injustice.

How the Pandemic Creates Added Stress

In “normal” times, everyone experiences stress. Some stress is good and helps us grow, while other stress can be detrimental to our physical, mental, and emotional wellbeing. When these daily stressors are compounded by a global pandemic, it can cause the body to go into constant fight or flight mode. 

This evolutionary trait was incredibly useful for our ancestors and can even be useful today when there’s an immediate danger in front of us. However, we can’t outrun a global pandemic and there’s no physical way to fight it off. The best way to deal with the stress from the pandemic is to practice good self-care and learn healthy coping mechanisms.

Healthy Coping Mechanisms and Self-Care Tips

We’ve recently covered some ways to deal with depression and anxiety. Those tips also can carry over well to handling pandemic stress, so be sure to check out those articles as well!

  • Turn off the news. It’s important to know what’s going on and stay on top of any changes in your immediate area, but once you get any pertinent information, turn off your TV or shut down that news site. Tuning in to the 24-hour news cycle will likely just lead to more stress and anxiety.
  • Get outdoors. Find a local trail or park that isn’t too crowded and soak up some vitamin D. While it may seem trivial, getting fresh air and spending time outdoors can lift your spirits. Try walking with a friend (while keeping your distance) to engage in face time as well.
  • Lose yourself in something you love. When the pandemic first became international news, it felt like nearly everyone worked on perfecting their banana bread and sourdough recipes. Spending time reading, writing, watching a good TV show, or cultivating a long-forgotten hobby can be a great form of self-care and allow you to let your mind wander to something else for a while.
  • Communicate your boundaries. One large source of stress for people right now is telling others what they are and are not comfortable with as far as masking, vaccination, and gatherings go. Being upfront about your comfort zone and respecting your own boundaries is critical for taking care of yourself and feeling okay. 

When to Reach Out for Help

Continuing to care for your mental health during a time of stress or trauma can be difficult, but doing so is important for your overall wellbeing. If you’re starting to feel like the isolation is becoming overwhelming, if you are unable to focus or participate in your daily life activities due to worry or sadness, or you notice that you’re not yourself and your coping tools aren’t working, it’s important to reach out for help.

GBCC has over 60 clinicians on staff with extensive training and experience. We have protocols in place to offer services in a safe environment, including telehealth from your private space, and flexible appointment options to fit your schedule. Don’t hesitate to give us a call at 410.760.9079 or contact us online.