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Anxiety

Suicide Prevention Month: You are Not Alone

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As we observe Suicide Prevention Month, it’s a powerful reminder that mental health is a journey, and no one should have to walk that path alone. At A Balanced Life, we are committed to fostering a community of support, understanding, and healing for those facing the struggles that life can bring.
The Importance of Connection
One of the most challenging aspects of depression and suicidal thoughts is the feeling of isolation. It can feel like no one understands your pain, and that you have to carry your burdens by yourself. But the truth is, you are not alone. So many people face these challenges, and there is help available.
We believe that connection is a crucial part of mental health, and having a supportive community can make all the difference. Talking openly about your feelings, sharing your experiences, and hearing from others who have been where you are can help break the stigma around mental health and bring hope back into your life.
Recognizing the Signs
It’s important to know the warning signs that someone may be struggling with suicidal thoughts. These can include:
– Expressing feelings of hopelessness or worthlessness
– Withdrawing from friends, family, or activities
– Increased use of drugs or alcohol
– Talking about death or suicide, even in a casual or joking way
– Sudden mood swings or changes in behavior
– Giving away personal belongings or saying goodbye
If you or someone you know is experiencing any of these signs, please take them seriously and reach out for help.
 How We Can Help
At A Balanced Life, we provide a safe and compassionate space for anyone dealing with mental health challenges. Our therapy groups offer a supportive environment where you can talk openly, connect with others, and work through difficult emotions. Whether you’re seeking individual therapy, group support, or just someone to listen, we’re here for you.
In addition, we currently are the recipient of a trauma-informed grant that allows us to provide free individual and family therapy to youths ages 11-19 years old in our community.  You can get a direct referral through your assigned school counselor or call our office if you have any additional questions about this: (530) 544-1748.
To learn more about our social and emotional learning groups and the free grant opportunity check out our webpage: https://www.abalancedlifetahoe.com/teen-grant/
What You Can Do
If you’re not sure how to help someone who might be struggling, remember that small gestures can have a big impact. Here are a few ways to support someone who may be dealing with suicidal thoughts:
1. **Listen without judgment.** Sometimes, the best way to support someone is simply to be there and listen.
2. **Encourage professional help.** Guide them to resources like therapy, support groups, or hotlines.
3. **Stay connected.** Check in regularly and let them know they are cared for.
4. **Know the emergency resources.** Have the Suicide & Crisis Lifeline number (988 in the U.S.) on hand in case immediate help is needed.
You Matter
It’s okay to not be okay, but you don’t have to go through it alone. Whether you’re reaching out for help yourself or offering support to someone you care about, know that your actions can make a difference. Life has its ups and downs, but with the right support, there is always hope for a brighter tomorrow.
This Suicide Prevention Month, let’s come together to raise awareness, support one another, and remind ourselves and our loved ones that **help is available, and healing is possible**. You are stronger than you know, and we are here to walk alongside you on your journey to mental wellness.
**If you or someone you know is in crisis, reach out to the Suicide & Crisis Lifeline by calling or texting 988, or use the chat service at 988lifeline.org.**

The Art of Mindfulness: Cultivating Presence in a Hectic World

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In today’s fast-paced world, it’s easy to get caught up in the whirlwind of responsibilities, distractions, and never-ending to-do lists. Amidst this chaos, finding moments of peace and clarity can feel like an elusive dream. However, there is a timeless practice that offers a pathway to inner calm and balance: mindfulness.

What is Mindfulness?

At its core, mindfulness is the practice of being fully present and engaged in the moment, without judgment. It involves paying deliberate attention to our thoughts, feelings, bodily sensations, and the surrounding environment. By cultivating this awareness, we can develop a deeper understanding of ourselves and our experiences.

Mindfulness is rooted in ancient traditions, particularly in Buddhism. However, in today’s world it is well known in the scientific community as an evidence-based intervention tool for a variety of situations. In fact, mindfulness has become a go-to intervention tool in therapies that treat mood disorders, anxiety disorders, personality disorders, trauma, ADHD, TBI, eating disorders, substance use disorders and more.

Historically mindfulnes has been associated with meditation, however, it’s essential to recognize that mindfulness is not limited to formal meditation practices. It can be infused into every aspect of our daily lives, from eating and walking to working and communicating.

The Benefits of Mindfulness

The benefits of mindfulness are manifold and extend to all dimensions of our well-being – physical, mental, and emotional. Research has shown that regular mindfulness practice can:

1. Reduce stress and anxiety: By bringing our attention to the present moment, mindfulness helps us break free from the cycle of rumination and worry, leading to decreased stress levels and a greater sense of calm.

2. Improve focus and concentration: By training the mind to stay anchored in the present, mindfulness enhances our ability to concentrate on tasks, leading to improved productivity and performance.

3. Enhance emotional regulation: Mindfulness cultivates an attitude of acceptance and non-reactivity towards our thoughts and emotions, allowing us to respond to challenging situations with greater equanimity and resilience.

4. Foster self-awareness and introspection: Through mindful observation of our inner experiences, we gain insight into our habitual patterns of thinking and behaving, empowering us to make conscious choices aligned with our values and intentions.

5. Cultivate compassion and empathy: By developing a compassionate stance towards ourselves, we naturally extend that kindness and empathy towards others, fostering deeper connections and more harmonious relationships.

Incorporating Mindfulness into Daily Life

Integrating mindfulness into our daily lives doesn’t require hours of sitting meditation or retreats in secluded monasteries (although this couldn’t hurt in this pursuit:-). Instead, it’s about bringing a spirit of openness, curiosity, and kindness to whatever we’re doing, whether it’s washing dishes, walking in nature, or having a conversation with a loved one. It is about becoming the observer of your thoughts and feelings, allowing them to pass and then intentionally chasing what behaviors you want to chose, and also reinforcing the thoughts you want to strengthen which directly impacts your feelings. It is about the ability to let go of thoughts that might drag you to the past or future, and allow yourself to become fully aligned with mind, body and spirit in the here and now.

Here are some practical ways to cultivate mindfulness in your daily life:

1. Start your day with intention: Begin each morning by setting a positive intention for the day ahead. Take a few moments to connect with your breath and visualize how you want to show up in the world.

2. Practice mindful breathing: Throughout the day, take breaks to pause and notice your breath. Simply observing the natural rhythm of your breath can anchor you in the present moment and calm your mind.

3. Engage your senses: Pay attention to the sights, sounds, smells, tastes, and textures of your environment. Whether you’re eating a meal, taking a shower, or going for a walk, savor the richness of each moment.

4. Embrace everyday activities mindfully: Approach mundane tasks with a sense of mindfulness and presence. Whether you’re washing dishes, folding laundry, or commuting to work, use these activities as opportunities to bring your attention back to the present moment.

5. Cultivate gratitude: Take time each day to reflect on the things you’re grateful for. Whether it’s a beautiful sunset, a kind gesture from a friend, or a moment of quiet solitude, cultivating gratitude can shift your perspective and foster a deeper sense of contentment.

In a world that often feels chaotic and overwhelming, mindfulness offers a sanctuary of stillness and presence. By nurturing this practice in our daily lives, we can cultivate greater resilience, clarity, and compassion – qualities that not only benefit our own well-being but also ripple outwards to touch the lives of those around us. So, let’s embark on this journey of self-discovery and transformation, one mindful moment at a time.

Here at A Balanced Life we are providing a free weekly beginner meditation and mindfulness group for adults on Thursdays from 6-7pm that is co-facilitated by a teacher from Tahoe Rising Yoga and a therapist here at A Balanced Life. You will learn a new skill, and sample it out each week to help you on your journey of growth, peace and happiness. Feel free to show up, tell a friend, or call our office for questions: (530) 544-1748.

How to Find Calm in a Crazy World

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Lindsay Simon’s Moonshine Ink Article:
How to Find Calm in a Crazy World.
November 19, 2021

LindsayMillions of years of evolution have led us to be built to survive, not for happiness. That means we need to consciously learn and practice strategies that will reduce anxiety, depression, stress and boost happiness. We need to train and wire our brains towards thinking habits that lead to peace, gratitude and happiness.

Check out the article written by Lindsay Simon, LMFT, Clinical Director of A Balanced Life: Individual, Family and Child Therapy, Inc in Lake Tahoe, CA, in the esteemed Mooneshine Ink sharing tips and education on how to improve your happiness right now, regardless of the stressors occurring in the world: https://www.moonshineink.com/mountain-life/how-to-find-calm-in-a-crazy-world/

Here are some quick bonus tips on ways to improve your happiness:

1. Make a list of what is in your control and what is out of your control. Radically accept the things out of your control and re-focus your energy on what is in your control (your own thoughts, behaviors and communication habits)

2. Practice mindfulness. When you notice your mind time traveling to the past or future you can use your breath or any of the 5 senses to focus on to bring your brain back to the present moment. Non-judgmentally practice observing your experience in the present.

3. Expressing appreciation verbally. To enhance relationships its not enough to think positive things about someone else, say them out loud.

4. Practice gratitude. You can start a gratitude journal where you write down three things you are grateful for that happened that day and WHY you are grateful for it too.

5. Spend time doing things you enjoy.

6. Limit or eliminate negative media.

7. Set limits and healthy boundaries with people who drain you.

8. Practice compassion. Know that everyone is doing the best they can given the skills, awareness and knowledge they have at the time.

9. Practice apologizing when you make a mistake. Blaming others and defensiveness push other people away and can create toxic communication and relationships.

10. Take time to stop and notice the beauty in the world. What can you look or think of right now for a few seconds that makes you appreciate the world right now. Maybe a view from a mountain top, looking out the window at a tree, or listening to rain on the roof.

These are all strategies derived from decades of research that will help improve mood and reduce stress. Each person is unique and a different set of tools, lifestyle choices and boundaries in their life is needed to create the greatest success in life. Working with a skilled therapist can help you personalize the best tools to impelemt in your life to help you thrive and live your best life.

Here at A Balanced Life we have 8 therapists to choose from and you can call to speak with a care coordinator to help answer any of your questions and find the best fit therapist for you.

Call today: (530) 544-1748.

You can also email use through our contact page here: Contact Us

Coping with the Caldor Fire: How To Reduce the Negative Impact of Trauma During a Crisis

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Charlotte-SantosBy Charlotte Santos, ASW – September 7, 2021

www.abalancedlifetahoe.com/our-therapists/

I was recently asked: “What can I do while in a crisis that will reduce the chance of long lasting trauma?”

My Answer: “We have to turn off the override switch.”

The cool thing about our brain is it is always looking to protect us. During heightened stressful times and traumatic events our brain can jump start our survival mode. You can think of our body and our nervous system as having two settings:

  • Baseline, often referred to as rest and digest.  This is when we are run by our parasympathetic nervous system, and where we hope to be most of the time.
  • Fight or Flight,aka our sympathetic nervous system, or our “override setting”, which is triggered by a potential threat.

Normally these two “settings” actually work together to keep us operating, but when something potentially traumatic happens our sympathetic nervous system takes the wheel to try to protect us.  Trauma occurs when the result of this survival mode leaves an emotional memory and pathway behind (for example if your heart races when you go by the spot you got into a car accident). Many times we don’t become aware of the neuronal pathways built in our brains by traumas we experienced until we do self-growth and reflection, such as happens in therapy.

Wait, so what’s happening to my brain? 

The short answer, in times of crisis and trauma our brain wants to flip that override switch. Our brain tells our body to release higher amounts of hormones like adrenaline, cortisol, and epinephrine which impact important things like our executive functioning, emotions, memory, and processing. Some noticeable changes in our body include our heart rate and blood pressure increasing and we start breathing heavier, this is what causes some to hyper ventilate. Once upon a time, this helped flash the emergency lights in our brain and helped us run faster and breath more efficiently to avoid being eaten by a lion, which could be considered a very good reason to flip the override switch and go into survival mode.   Now we can experience this when we are super stressed about a late assignment, what someone thinks of our appearance, our instagram post, saying the wrong thing, or when experiencing crisis and trauma. This brain and body response, in frequent or severe amounts, can have a long lasting impact on our brain functioning and brain health.

What does this have to do with crisis and trauma?

 When our brain is prioritizing safety and triggering trauma responses like fight, flight, fawn, or freeze, it doesn’t have the capacity to process events and memory like it should. Has someone ever cut you off in traffic or maybe you had a conversation that rubbed you the wrong way? Did it really bother you that day but a month later thinking back on it you no longer feel physically upset? Your brain was able to functionally and properly process those memories and emotions and transfer it from short-term memory to long-term memory, i.e. it’s in the past and no longer affects us.

However, when we experience trauma, our brain isn’t able to process the emotions and memories from the event like it should. It holds on to the strong emotions and fears and is unable to properly process through them to a place where we feel better on our own. Even after the event has passed, the emotional part of our brain keeps telling our body that trauma and threat is still present and wants to keep turning the override switch on. In other words, our brain is reacting to something in the past as if it’s in the present.

So what can I do about it?

Luckily, there are things that we can do to help engage our parasympathetic nervous system and turn off the override switch, which can be help us to make sound decisions using the logical part of our brain, process events and memories properly, and prevent traumatic stress and PTSD.

  •   While breath work may sound trivial, it is highly effective in managing our sympathetic nervous system.  We know that during trauma mode we increase oxygen levels (breathing heavier with inhaling more oxygen).  When we are safe we breath out longer than breathing in– the higher rates of CO2  tells our brain we are safe.  Three types of controlled breathing techniques to try:
  1. Box Breathing: breath in for 4, hold for 4, out for 4, hold for 4, repeat
  2. 3-4-5 breathing: breath in for 3, hold for 4, out for 5, repeat.
  3. 5-6 breathing:  breath in while counting to 5, pause, breath out to a count of six 6, pause, repeat.
  • Grounding, let’s activate those senses. Grounding skills help to bring and hold our focus to the present moment and what we are currently experiencing. Grounding skills engage our 5 senses.  A popular grounding technique is the 5-4-3-2-1 (usually paired with slow and controlled breathing). Identify and notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Take the time to slowly engage with each sense.

Other sensory grounding experiences to try: washing your hands with cold water and noticing the sensation, smelling your favorite candle and focusing on the scent, or listening to running water.  The goal is to try to take deep breaths while focusing on the present sensations our body is experiencing.

  • Keep that brain engaged. We know that when our sympathetic nervous system takes over, parts of our brain don’t optimally perform and process information. Doing things that activate both the right and left hemispheres while alternating helps to keep all parts of our brain engaged and our parasympathetic nervous system activated. Activities like going for a walk (right foot left foot…) or dribbling a ball back and forth (right hand left hand right hand left hand…) are great examples. This mimics something called bilateral stimulation which is used in trauma therapy techniques like EMDR to help process past trauma and treat PTSD symptoms. (To email our office about EMDR or other therapy options click here: https://www.abalancedlifetahoe.com/contact-us/or call (530) 544-1748.)

How therapy can help

A client recently shared with me how talking in therapy somehow helps so much more than talking with friends. I shared how as educated and trained professionals, therapists and licensed mental health professionals learn specific techniques to treat symptoms, educate, and help our clients navigate and process all types of experiences. We learn how to help our individual and unique clients find what works for them and their needs. Whether it’s learning some grounding skills or processing a natural disaster, therapists can be a huge asset in helping clients learn techniques to process past events still having a negative impact on their life or help “turn off the override switch” in their brain.

Call our office today to get your therapy questions answered or inquire about services:

(530) 544-1748

Charlotte Santos, ACSW #9596

Our Therapists

 

 

Coping with Wildfire Anxiety

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Lindsay Simon, LMFT – August 25, 2021

Humans are creatures of habit and we like certainty.  The current wildfire situation is one of many current external crisis in the world right now that is bringing up many uncomfortable emotions. In California there are 12 active large wildfires that have burned over 1.6 million acres. In the face of uncertainty and potential threat, we experience anxiety, unease, discomfort, feeling trapped, fear, anger or possibly sadness.

Currently (as of 8/25/21) in South Lake Tahoe the Caldor Fire is less than 20 miles away, 12% contained, has burned 126,566 acres, and is creating extremely unhealthy smoke and air quality in the Lake Tahoe Basin (700 plus AQI at times). The smoke provides a constant reminder of threat, leads to restlessness as outdoor activity is limited, creates and exacerbates health problems, lethargy, and of course anxiety.  We are all feeling it.  We are all in this together.

Here are some tips that might help you to cope with the current wildfire and smoke situation in the West, where wildfires are running rampant. (For additional reading on specifically managing COVID-19 related anxiety check out this previous post here: https://www.abalancedlifetahoe.com/coping-with-anxiety-in-these-difficult-times/)

  1. Radical Acceptance

This is a coping skills coined by Marsha Linehan, the creator of Dialectical Behavior Therapy (DBT).  DBT is an evidence-based form of therapy developed for clients who experience intense emotions and identify as emotionally sensitive (usually as a result of childhood complex trauma and neglect).  Radical Acceptance is the concept of fully accepting things that are out of your control just as they are, rather than wishing they were different than they are.  Our desire and wish for things to be different than they are creates additional unnecessary suffering.  Something in all of our control is changing our thinking to accept situations that are out of our control.  What this might sound like is: “it is what it is” or “the wildfires are what they are, we can’t change the past, we can’t predict the future, it is what it is, and we can do the best we can to handle whatever comes our way when it comes our way.”

  1. Focus on What is IN Your Control and Take Action

Since you are radically accepting the things out of your control, (such as the fact that there are wildfires, smoke, or past human behaviors impacting the current situation) then you can focus your thoughts and actions on the things in your control in order to feel less anxious, sad, stuck or resentful.

Examples of things in your control that you can do right now to help you feel better:

Pack a bag to prepare for evacuation, prepare your house using the evacuation preparation list from Cal Fire, stay informed very intermittently (not constantly) of the fire situation, call a friend, read, play video games, do an online workout, meditate, practice gratitude for what you do have, research ways to help improve the environment, find volunteer organizations you can help through your time or financial support, focus on your blessings, do a creative project, paint, journal, play a board game, pray, sing, listen to music, dance, cook, eat healthy food, drink calming tea, limit caffeine intake, clean, catch up on sleep, re-arrange your furniture, build something, de-clutter, attend therapy and follow through with your therapy homework!  When you take the time to brainstorm there are lots of indoor activities that are possible.

*try sitting down for 2 minutes and writing down at least 10 action item ideas that work for you*

  1.  Be Mindful and Limit Your News Consumption

A negative spiral of anxiety can occur if you consume negative news that is meant to elicit negative emotions in order to keep your attention and improve ratings.  This becomes a negative cycle as once the news is off, anxiety creeps in from the uncertainty, you check the news again, then once you stop watching the anxiety comes back, then you check it again, etc.  This cycle of anxiety you experience can then be felt by those around you and create a negative mental, emotional and environmental space that is not necessary.

You can be in the midst of a natural disaster and stay calm, it all starts with what thoughts you choose to focus on (and recognizing and letting go of those that are not helpful such as future-tripping thoughts), use calm breathing and grounding skills, and create a calming environment.  Set boundaries around your news consumption and with those around you who are in a negative spiral in a kind and compassionate way.  Set a time to check on the news, ideal is at most once a day for less than 5 minutes.  Have an alert set on your phone for any immediate crisis responses needed.

  1. Practice Faith and Compassion in Yourself and Humanity

Although we like certainty, we are also a species of resilience and adaptability.  We have managed to evolve and survive over the past 2 million years, out surviving many other species while our population has grown dramatically in a vast variety of environments.  Being able to focus on our strengths as humans and believe and know that we can handle things that come our way when they come our way, can help increase your confidence in yourself and others.  The journey may not be perfect and smooth, and very bumpy at times, but we will get through it the best we can given the skills, awareness and knowledge we have at the time.

If you would like support in coping emotionally and mentally with the current world and personal stressors, a skilled therapist can help you feel better.  Here at A Balanced Life we have 6 highly skilled therapists, check out our options here: www.abalancedlifetahoe.com or reach out directly to the office to speak with Terra or Brit who can help answer your questions and find you the best fit therapist:

(530) 544-1748

Or email office@abalancedlifetahoe.com