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 Every blog that I write lately, I want to begin with both - how is it already August but also, what a long year 2020 has become. It truly has just been such a challenge for all of us and while each of our storms is slightly different, we have all certainly been in a storm of some kind these days. For many of us, we may be trying to cope by using various methods of self-care like exercise, sleeping, baking, cooking, hobbies, cleaning, etc. Some people may be wondering why they are doing all of these things if they don’t seem to have lasting change and results in terms of “feeling better.” The layers of challenge that we have all been faced with are so immense that I think it is worth mentioning that while self-care can help us tolerate and get through and cope with our situations, it is not going to alleviate all of our suffering and emotional discomfort or pain during a situation like this. The truth is that while self-care has been touted as the new “be all end all” of solutions to help us cope, it is a term that seems to also be synonymous with “not feeling upset anymore, not struggling, not being so darn tired, etc.” Unfortunately, while coping skills and self-care strategies are helpful, they are band-aids when the real problem we are dealing with is living lives that are not sustainable for one reason or another. Unfortunately, no amount of self care will take away the discomfort we feel from living lives that are not sustainable. The unsustainable status of your life might be because of impossible expectations of yourself or others, the heaviness of our current social and political climate, declining health of yourself or a family member, or living without an alignment of your values and actions. Coping skills and self care are a bandaid meant to reduce intensity of symptoms so that you are able to do the work that is needed to make real change in your life. This is the thing that many of us get entirely wrong about self-care or coping strategies - they are not the solution in and of themselves. They are just there to help the pain you are in be less acute so that you can address the root causes of the pain. If you’ve been trying to fix things and feel less through self care or coping skills, you’re not doing it wrong. But you’re not feeling better because you’ve got more work ahead of you. The work is in the incredibly intense and sometimes painful but also keenly rewarding work of taking a deep, long look at your life and exploring what is working for you and what is not. This requires exploring yourself, your patterns, how you cope, what you react to, and what your underlying beliefs, assumptions, expectations, and values are both of yourself and of others. While this process is intense and difficult, it is no less intense or difficult than repeatedly trying to push away feelings that come up when our lives are out of balance and alignment. In order to try to figure out what is going on for you, it helps to take some space to either journal, meditate, or maybe take some time for personal reflection through reading personal growth journeys or books. You could also do this kind of work with a therapist. Often, our job is to help our clients communicate and identify their beliefs and values and hold up a mirror to help them see their life with more clarity. With that clarity and a judgment free space like our office, our clients are better able to make changes to help them feel better longer term. If you're reading this and wondering how to gain clarity about your values and how they are influencing your choices, try out the following activities:
The more we can learn to connect our day to day choices with our values and how we are living our lives, the more we can either notice that we are living consistent with our intentional values and goals or that we are not. If you aren’t finding your values line up with your choices, this consciousness can help you find small ways to make changes. If you feel frustrated often or like you are being too hard on yourself or your loved ones:
I hope this is helpful to you! I know it can be difficult to put a lot of effort into trying to cope differently and more effectively but to also not actually feel that it is helpful. I am hoping these strategies will be more beneficial in the long run even though they take more time in the short term! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy via video sessions, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/dsgLNL.
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 As a therapist, business owner, and mom myself, I have reflected often on the relentless nature of modern parenting. The standards and ideals many of us hold very dear and genuinely feel are important, if not vital, are challenging in our typical lives. Now we have the challenge of living during a global pandemic which is placing an unreasonable amount of pressure on parents, particularly parents of kids who are not entirely independent and working parents. We are also getting mixed signals in the world about how to handle this… do we relax our expectations? Do we just need to get even more efficient and sleep less to get everything we need to get done? Do we need more color-coded charts perhaps? I am of the belief that we likely will need to relax our expectations of ourselves in order to survive this situation as well as we can. We are just not going to be able to meet every deliverable at work, be our best parenting selves 24 hours a day, and have our lives look up to our ideal standards (whatever that might be for you). Without the government stepping in and providing more relief to parents, this is an unsustainable situation for most of us. While we might be able to do it for a short period of time, when we start talking about many many more months, parents deservedly start wondering what in the world are we going to do? The choices many parents are facing feel pretty grim as none of them feel like the “right” thing to do. Many of us have the privilege that we have not had to face a list of options that all feel terrible but are the only things we can do in a given situation. What a rude awakening we are having! Here are some of the questions parents are facing…
Additionally, parents are feeling so mixed about almost any choice we make. When all of the choices have very clear negatives but there is not one that is guaranteed to be better/easier/manageable, it puts us in an uncomfortable position. Often, I would say we are faced in the most direct way possible with the truth that we cannot do it all. Definitely not right now, and I would argue most likely not ever because the standards have always been unrealistic. However, in order to cope and survive, we as families are having to lower our bars even more, which is uncomfortable particularly for those of us who are perfectionistic and already felt that we were not entirely doing things “ideally.” I wanted to write about this as I feel that parents need to know they are not alone. So many of the parents I speak to feel alone in this and like they are the only ones struggling. I am here to tell you that you are not. This is really hard and most parents I know are really having a hard time. Our coping is going to need a dramatic overhaul in the coming weeks. It is likely not going to be good enough to just take 5 minutes for yourself a day or to throw yourself even more into color coded charts. We are going to need to take some deep looks at our lives, values, and priorities and make some really tough decisions. While there are certainly no quick fixes, and often there are going to be no “right” or “perfect” or even “good enough” answers, we need to work on how we relate to ourselves through this situation. The kinder, more compassionate, and gentle we can be with ourselves – the better. While I may not be able to solve the challenges your family is facing, I can offer some thoughts of ways to work in some self-compassion.
In times of transition and change, the most important thing for all of us is to try to be flexible and understanding with ourselves. We need to re-define our parenting ideals and make it okay for parents to be imperfect and to have that be okay. I always tell clients in my office that perfect parents are not welcome or even helpful for kids. Kids and teens need us to be imperfect and to show them how to relate to our challenges and mistakes with compassion so that they can do the same. If you are struggling in this situation to communicate the way you want with your child or maybe you are losing your patience, being inconsistent, or whatever other “parenting no-no” you are having – work on repairing with them and with yourself. Talk to them and let them know you love them and are trying your best. Most of all, hang in there parents. This is really hard and there is a crazy amount of pressure on us these days. Let’s not add to it ourselves with even more expectations! As always, we at Thrive are here for parents and teens, particularly during this unprecedented time in our world. We want to help you make the most of the pandemic but also help you cope with it if you are struggling. Please make sure to balance any advice you are taking with a healthy dose of self-care and realistic expectations! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy via video sessions, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/dsgLNL.  By: Dr. Erica Wollerman Wow. Things have been moving at lightning speed for the past week! In light of the challenges families and parents are facing as many of them, especially in our community in San Diego, are being asked to work from home and care for kids who are now home for the next three weeks unexpectedly. I know I, as a business owner and mother myself, have been feeling the pressure and stress lately and thought it might be helpful to write a post about how parents can support their kids during this time. I felt this was important particularly because even young children will sense something is going on due to being able to feel the anxiety and stress their parents are feeling. In a time like this, where everything feels out of control, I think it is important to consider that what we can control is our reactions and mindset. I believe that this is going to be the most important way to support your child also. Here are some of my thoughts about how parents can set the tone for the coming weeks in their family: Try to stay calm I know, I know, this is like asking the impossible of people right now! I know parents are worried about their health, their kids, maybe even their aging family members as well as finances, how this is going to impact our world long-term, and just how they are going to survive the next few weeks or months. I know. I feel all of that stress and anxiety too, believe me! What I realize though is that the way we handle this situation is going to significantly impact how our kids manage it. If we are able to model healthy coping in an unmanageable situation, consider how much our kids will learn about coping from us! Plus, they might cope better even now - which is a win for all of us. I believe the first step is to recognize that none of us, I repeat, none of us can control this situation anymore. All we can do is try to manage our response and keep our cool to some extent around our kids. Of course you are worried and scared and it's great to acknowledge that and to even share it with them, but to also give your kids a message that we are in this together and you will still do everything you can for them. Consider the positives I know that this situation feels dire and is dire for so many people. I would NEVER EVER say that this is in any way desirable or a good situation for us as a country and in our world. However, I think that our mindset really impacts how we experience something so I would encourage you to find some positive in this. Maybe it is that you were hoping to work from home in your job and now you have the opportunity to show your boss you can do so. Maybe it is that you were feeling like you needed more time together as a family and less structured time with activities. Maybe it is that you needed time a home to accomplish some things (I might even potty train my toddler if we end up home for a long stretch!). Even when talking with your kids, help them notice the positives of communities coming together to help the least strong of us get through this. In every disaster and crisis, there are going to be heroes and it is up to us to point them out to our kids and to ourselves. Please don’t ignore the fact that this is all very scary and serious, but let’s not focus too much on that part as it will not help us through it. We need to bond together and get through this with the least panic and anxiety as we can. Set your expectations appropriately Please be mindful of what you are asking of your child. If you are expecting them to sit at home all day with you while you work, that might just be asking too much. If you are expecting to get as much done as you usually would with a younger child home now, you might be expecting too much of yourself. Be mindful that most of our frustrations come from unmet and unspoken expectations and we can avoid them by going into unknown territory like this situation by setting the bar low. Consider ways to bond and connect as a family If we are going to be home more, I think it is helpful to think of how to enjoy that time. I know at my house, we have been enjoying a less structured schedule this weekend and spending a lot of time letting our toddler guide play rather than squeezing in activities around errands. We have been spending time creating new games and exploring toys that we hadn’t played with in a while. Try to focus on enjoying this time we have together and find a way to be a team with your partner (if you have one), or with your kids. We are going to get through this together! Remember that your child is probably scared too. We need to be mindful of how much information we give them about what is happening and what we need to do to help buffer that information. We have had children at our office who are very worried and feel like they might die. Try to reassure your kids that we are doing everything we can to protect all of the members of our society and try not to focus on the fear too much. Also, remember that kids do not often say they are scared; they might act out, become distant, become overly controlling, or act in other ways that can be really frustrating for parents. I know this is hard and parents are already stressed but we need to have some grace. For ourselves and for our kids. Give everyone some grace We will get through this situation as best as we can but I am sure we will make mistakes along the way too. When parents are stressed, those mistakes are often in the way we respond to our kids when they are struggling. Making sure you repair things if you get overly upset with your child is more important than ever. It’s okay to let them know you are worried and possibly reacting in ways that are not helpful too. It’s okay to explain that you are worried because we have not experienced something like this before and the unknown is scary for most people. Normalize the fact that they are probably feeling the same way and connect with them through the shared experience. Let them know you will do everything you can to make sure your family is okay and that it is going to be okay because you will get through it together. This is a great time to let them know all feelings are okay and understandable. Of course they are frustrated and angry that they can’t play with their friends but they might also be happy that they have extra time to play at home. This is a great time to teach them to make the best of things and about how to interpret others’ actions with generosity. These are challenging times for our community. Let’s try to be mindful that everyone is struggling with fears and some may cope by well, buying all the toilet paper out there. Some other may cope by living their life as though nothing is going on because it is just so scary to consider our lives are changing as we know it. As parents, it is up to us to try to find the middle ground and acknowledge the fears and challenge we are facing but to communicate a message that we will rise above this and cope together. Yes, this is hard and yes, we do not know what exactly is going to happen, but we know we will figure it out together. That is the message we all need to hear right now, especially the littlest of us! At Thrive, we will continue to support our clients and any new clients during this time of crisis via telehealth (video sessions). Call us today if you would like to discuss this as an option! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/dsgLNL.  By: Dr. Erica WollermanWe all know that work can be a very enjoyable, but unfortunately also very stressful part of our lives. Even for those of us who love our jobs (like me!), the pressure and stress that can be unique to the workplace can get to you. Here are some suggestions about how to cope with it more effectively! Consider why you are stressed at work The first step in figuring out how to manage your work stress differently is really thinking about why you are stressed. Some work related stress is in the nature of the job while other stress is more related to the interpersonal environment or demands placed on you by your direct manager or higher ups. If you are stressed due to the nature of the job itself, it’s helpful to consider if a career change would help or if you need to relate to the job differently in some way. In this case, therapy is often helpful! If you are stressed due to the environment, it can be helpful to consider if feedback would be useful and well received. If so, definitely talk to your managers/higher ups. If not, perhaps consider if there is another job or position that would be a better fit. Again, therapy could be helpful in working through these questions and solutions! If you have decided to stay at your company or position, consider the following as ways to make the best of a difficult situation. 1. Boundaries For some, a big challenge is regarding boundaries and not setting them effectively. For you, setting boundaries might be more with yourself and in how much time you take to work on work activities outside of work hours (late night emails anyone?). For others, setting boundaries might be with your company and in letting them know what you need. You may need to consider asking for a reduced schedule, reduced demands on your time, a change in structure or responsibility, or more support. 2. Increase self-care I know that self-care is a big buzz word these days, but that is for a good reason, which is that taking care of yourself needs to always be a priority! I have noticed that particularly when clients are struggling with work stress, their self-care tends to reduce right away. Taking even 15 minutes a day to add in something that is an enjoyable and fueling activity for you (walking, running, art activities, playing with your children or pets, cooking, reading, meditation) can be extremely helpful in managing stress at work and making sure that it does not leak into your non-work hours with your family. 3. Take brief breaks Most of us tend to work even more when work stress is really high. It makes sense that we would want to reduce stress by just plowing through as much as possible. Unfortunately, sometimes our brains need more of a break in order to work effectively on our tasks. Taking periodic breaks of even just 1-5 minutes to walk, stretch your legs, close your eyes and take deep breaths, or to do a quick mindfulness meditation will help you focus more for the rest of the work day! 4. Meaning making Sometimes work stress is related to feeling that your job does not have meaning or value in the world. I am of the belief that making some meaning out of your job, even if it is just that you are providing monetary support for yourself and your family, will help you feel better about spending your time there. Consider your values and how your job helps you serve them in your life and try to focus on that on the tough days. 5. Find support Seeking out support from friends, family, a trusted colleague, or therapist can be so helpful when you are struggling with work stress. While it can help to “leave work at work,” it can also leave you feeling isolated with your struggles. Seeking a careful balance between talking about the struggles you are having and not ruminating or obsessing about them outside of work can be helpful. I have also found that most people experience stress in their jobs in one form or another in their lives so this is also a topic many people can relate to and understand. 6. Affirmations As many of my clients know, I am a big believer in affirmations and intentionally choosing certain coping thoughts to help you get through a difficult time, and work stress is not different. Affirmations, or intentionally chosen thoughts and phrases, can really help you cope. For example, remembering “I am a valuable addition to our team” can help when you are feeling a lot of self-doubt. Or, thinking “this is just one part of my life and career” might help if you are feeling a lack of success or appreciation in the workplace. I hope these ideas are helpful for you! If you find yourself experiencing a lot of work stress, or other kinds of stress of course, please reach out to us today! We at Thrive love working with adults who are balancing many areas of their lives and work with people from a collaborative approach to make changes. At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/cvGx5n.  By: Dr. Erica WollermanAs a working mom and entrepreneur, I’ve learned that work/life balance is not so much a check on my list of things to do but more of a journey. It is honestly rare that I feel that things are all in balance and that I am doing a great job at work and a great job at home. This summer, my family bought a home, which was so exciting and overwhelming but of course also really threw my entire precarious balance off that I had felt I achieved some days since having my son and expanding my business 2 years ago. In trying to balance all the things, I have learned a few things that I thought might also be helpful for our blog readers! 1. Balance is going to come and go, learning to roll with it is definitely helpful. Just like how emotions are going to come and go and there are going to be great times in your life and not so great times, balance will be the same. Some days will feel like you are checking all the boxes of your needs and others the scales will tip a little in one direction or another. That’s okay and just information as to what you need to do next. 2. Pay attention to what your needs are. Since self care has become such a buzz word in our culture, I think it is easy to fall into thinking that balance or self care only means going to yoga or brunch. I’ve learned that it is important to really get tclear with yourself on what tyou are missing when you are feeling overwhelmed or out of sync with yourself. Is it time alone or with your significant other, or quality time with your whole family? Is it unscheduled time you are missing where you can be a bitt more free to do the things you want? Is it rest or checking things off your to do list? Is it having enjoyable plans so that you know there is something to look forward to? I could go on but the essence is to pay attention to what it is you need and what it is you are missing in your life and then problem solving ways to get it. 3. Start small. I can’t emphasize this one enough. I feel that often finding “balance” or working on “self-care” feels like just another thing on the usually giant list of things to do. As someone who religiously works walks into my days, it is definitely another thing to do. However, what I’ve learned is that having a few small things, like a daily walk, helps ground me so that I am much more efficient and effective in my days. For you though, it might be a daily meditation practice, working in a garden, playing with a pet, putting your phone away during dinner, reading a book, playing a sport, etc. If you are in a place of wanting to work on balance, find one thing that feels really important in your life and start adding it in little by little. 5 minutes here and there even makes a difference! This dialogue and process of figuring out how to manage feelings of burnout, stress, and overwhelm are so common in our therapeutic work with teens and adults at Thrive. Many of our clients come in feeling so overwhelmed and drained so a big part of our job is to help them figure out what is causing that and how to adjust their life to be more enjoyable! It really is one of my favorite things when my clients share with me the positive changes they have started making, partly from our work and discussions together! If this blog resonates with you and feels helpful in your life, we would love to hear from you! Either as a potential new client or as a reader! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/cvGx5n.  By: Dr. Erica WollermanAt Thrive, we love supporting new and returning college students and young adults! For many, the process of moving towards independence from our parents can be really challenging but also exciting! The number of transitions faced by young adults can be so numerous – many are moving away from their parents for the first time, managing responsibilities that can feel overwhelming, balancing work and school perhaps for the first time, renting an apartment, trying to plan or start a career, entering into or leaving serious relationships, or starting a family. I remember while working at a college counseling center, just how often we talked with students about how all transitions, even positive ones, can be stressful and anxiety provoking. It really makes sense that during a time of so much transition, between the ages of 17-25 or so, having a supportive person to talk things through with can be so helpful. Here’s a list of 5 reasons why young adults LOVE coming to therapy. 1. Support! While most of us crave more independence as we near our adult years, it can also feel very lonely to be handling more things on your own as you age. Whether you live with your family or on your own, it can be difficult to feel supported especially if you are making more independent decisions. A therapist can help you feel that you have someone in your corner no matter what choices you make. 2. No judgment here Many people explore a lot of different ways of being in the world in their young adult years. This might include differing levels of partying, sexual encounters, risky choices in general, and varying interest in careers, work, and education. It is often difficult to talk with other friends about these experiences and most certainly can be difficult to talk with family about them! A therapist can provide a safe place to explore your choices while not feeling judged or controlled. 3. We are not your parent Many of us talk less to our parents while we start or continue the process of “launching” from their home. While this level of contact varies from person to person, it can be so helpful and reassuring to have another adult in your life who cares about you and can provide some level of advice and direction. While a therapist serves a much different role than a parent, we can help buffer the loneliness and challenge of navigating the world more independently. 4. Who am I? Where is my life headed? Therapists usually LOVE talking about identity and different paths people are going to take in their lives. This is a reason why young adults are so much fun for us to work with! Interestingly, we are not the only ones who love talking about these challenges! Our young adult clients usually want to explore them too and sometimes, it is better to do so in a space without parental involvement. Parents often have more emotional connection with their children’s development and goals which makes it difficult to give neutral feedback and space to make mistakes. We are here for you to sort things out and to walk with you no matter the choices or mistakes you may make! 5. Why me? I believe making meaning out of challenging life situations can be a reason many people love therapy but particularly our young adult clients appreciate having a space to process the challenges and difficult situations they face or have faced. We can help you make meaning and resolve challenges from your past so that you hopefully do not carry them as much into your future! While these are only a few reasons why young adults love working with our office, there are many more and perhaps you will have your own! We are passionate about helping young adults reach their full potential at our office and would love to work with you! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist attending therapy, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child, teen, or young adult psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/cvGx5n.  By: Dr. Erica WollermanAs many of you may know, around this time of year I like to set a word as an intention for the coming year. It is a practice that I have been following for about 5 years and have come to really enjoy and look forward to. I personally find it much more helpful than setting New Year’s Resolutions as I try to find a word that represents things that I would like to cultivate in my life. The most interesting part of the past five years in following this practice has been that, even on years where I didn’t think again about the word that I chose, I definitely grew in that area during that year. Not to get too “woo woo” about this, but I definitely think that there is something to the idea of setting an intention as long as you are listening to yourself and what you need when doing so. Plus, my intention is never something super concrete or demanding like buying a house or having a baby. I always choose something that is really in my control and is more about how I approach situations and the world. So, I wanted to share about the word I am choosing for the coming year as well as write a post encouraging those of you who follow our blog to also consider choosing a word. From what many of my clients tell me, this is a practice they really enjoy as well. So hopefully you will too! Anyways, my word this year is going to be “Enough.” I wanted to have a guidepost to help remind me that not only am I enough (as a mother, a boss, a friend, a wife, person, therapist, etc.) but my life is enough. My teeny tiny rental house is enough. My three person family is enough. My life is not just enough, but it is really overflowing with joy and love and I wanted to remember that. Another way that I plan to use this word is to help rein in my ambitions a bit. I am someone that is always thinking of the next thing… the next trip, adventure, business opportunity or goal. This sometimes leads me to struggle to feel that enough is enough. I worry if I am doing enough for my clients, my employees, my business, my family, myself, and the list goes on and on. So, I am going to work towards saying no just a little bit more and minimizing the demands I place on myself. Honestly, this year feels more exciting than ever. Only after having my previous years of balance, strength, faith, gratitude, and abundance can I now have my year of “enough.” So, I encourage anyone reading this to give some thought to developing your own tradition each year of choosing a phrase, word, or some sort of guiding intention for your coming year. If you would like to read past blogs about this topic as well – please check them out here and here! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/cvGx5n  By: Dr. Erica Wollerman Anxiety is a tough thing to experience during our usual schedules and lives, let alone during the high pressure and expectations of the holidays! The gift giving and receiving, pressure to make everything Pinterest Perfect, and family get togethers that are sometimes anything but jolly – is a recipe for increased anxiety and stress for all of us! So, in preparation for the festive holiday season, I thought it might be helpful to go through some ideas of ways to help manage stress this holiday season, particularly if you are a parent with anxiety.
I know these tips are a bit easier to write than they are to do for many of us. I believe that the more we as parents can get in touch with our values and what is most important to us, the more we can slow down and do things that really matter. Plus, the more we are likely to enjoy them which means our whole family will be happier! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/cvGx5n. By: Lauren Spinelli, LCSW We all know about the importance of self-care - setting aside that “me time” to focus on improving our mental, emotional and physical health. However, between children, work, relationships, or just life in general, it can be hard to make it a priority and fit it into our busy lives. On average, people in the United States work almost 2,000 hours per year! That’s a lot! Since we are at our place of work so much, it’s important to make sure we’re taking care of ourselves while we’re there! Here are 5 easy, simple tips to weave self-care into your daily work routine! 1. Meditate Now, I’m not talking about setting aside thirty minutes or an hour in quiet room at work. That’s probably not possible...but I bet you have 16 seconds! That’s all it takes! 16 beautiful, simple seconds to clarity. Not only does it have a significant de-stressing impact in the moment, but it can also serve as the foundation for greater clarity of thought, heightened creativity, deeper intuition and aid in making better choices! Setting aside 16 seconds each day to meditate can actually change your brain waves and have a positive influence on your emotional health. Let’s try it right now! Observe your breath as you slowly inhale through your nostrils to the count of four. Then hold that breath in your belly to the count of four. Gently release the breath and follow it out to the count of four. Then hold the breath out to the count of four. Now return to regular breathing. 2. Schedule breaks Taking regular mental breaks throughout the day improves productivity and creativity. Long periods of concentration fatigue your brain, and giving it downtime restores your ability to problem solve and concentrate. Try to actually schedule multiple 5-10 minute breaks throughout your day. If you don’t put it in your calendar, it’s easy to skip it! Skipping these breaks and trying to plow through your work can leave you exhausted and stressed. 3. Drink water Did you know 75% of our brain is made up of water? Even the tiniest levels of dehydration can affect factors like your mood and cognitive functioning. Next time you feel that after-lunch sluggishness creeping up on you, there’s a good chance it’s due to dehydration! Actual amounts of water that you need vary person to person, but aim to drink 0.5 ounces of water per pound on a daily basis! Bring that water bottle to work and leave it on your desk so there’s no excuse! 4. Walk outside We spend about 2,000 hours a year at work, and most of that is inside at an office! Try to get outside during lunch, or even hold walking meetings. Have a phone call? Take it outside! A 2015 study done at Stanford University proved that being outside in nature “showed decreased activity in a region of the brain associated with a key factor in depression”. The study also found that that those who walked outside experienced less anxiety, rumination, and negative affect, as well as more positive emotions, such as happiness. 5. Ask for help We are all human. We all need help. Asking for help is not a sign of weakness, but a sign of strength and intelligence. Ensure you have a solid support system at work. You spend so much time there, it’s important to surround yourself with trusted colleagues! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child, teen, or adult psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/cvGx5n. By: Dr. Erica Wollerman As a new-ish mom and owner of a small business, I am far busier than I ever really have been in my life. Seriously, I’m even busier now than in grad school, completing a dissertation, and working three jobs in undergrad. The challenge for me now though is that my busy life is filled with a lot of things that I feel I have to do so that I can be the best me I can be in all the areas of my life. I really want to bring my best version of myself to my work for my clients and Thrive team members as well as to my family and friends! I especially want to be my best self for my little man Luca. I was chatting with another new-ish mom friend of mine recently and we were talking about our to-do lists. We had a lot of complaints you would expect – they are so long and never feel done. The interesting part is that on our to do lists are things like, well, I need to read a chapter in my book at night so that I can sleep well, or, I need to go for a walk and stretch so that my back does not hurt. The conclusion that we drew was that even self-care feels like another item on our to-do list! For women who are already overwhelmed, this is even more overwhelming and makes the activities we are “supposed” to enjoy, feel like tasks to check off rather than “self-care.” I started thinking about the idea of self-care and how it has become such a buzz word in our culture, especially therapist culture. While I think self-care is obviously important, I also think there might be a better way than the way I am doing it. Which is essentially, a mad, moderately perfectionistic dash towards wellness. Here’s a snapshot of my brain: Luca goes to bed at 7pm so I am going to rush home as soon as possible from work to spend time with him until 7, do all the household things that need to get done in that time while I spend quality time with him so that at 7, I can maximize my time and either go for a walk or do some work leftover from the day, or spend time with my husband, or do my nails, or watch a show, or take a bath, etc. Even better if I can do multiple things at once, right? Some of my mentality and tendency towards a frenzy of productivity comes from having an appreciation for time that only comes after not having any while you have a newborn. Some of this comes from having a deep appreciation for what ingredients I know help me be a better functioning person. I tend to do really well when things in my life are balanced and I have some time alone reading, some time to exercise, some time with work, and some time with my family each day. Oh and I like a clean house with things seeming somewhat orderly. While I have been mulling this over, I have realized that the crucial ingredient to my self-care is for it to feel like a choice and to be something I take the time to enjoy. While maybe I still rush home to see Luca, spend time with him while also cleaning up the house and dinner, so that I have time to do more things that fuel me in the evening… the key is to be more mindful of the choices I am making and present focused during all of the tasks. The key is to truly appreciate whatever I am doing at any given moment and to find it something to enjoy, rather than to just check off a list. Sometimes it helps me to remember to tell myself, I “get” to do this, rather than I “have” to do this. Small changes in our self-talk really can influence the way we feel about our lives! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy, please reach out to us by phone at 858-342-1304. As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio. To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/cvGx5n. |
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Thrive Therapy Studio Therapists Offer Child, Teen, Adult, Marriage and Family Psychotherapy Counseling Services in San Diego, California.
