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Stress coping skills

How to embrace seasonal change with somatic experiencing

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By Madi Salvati

What is Somatic Experiencing?

Somatic experiencing is a therapeutic approach that emphasizes the connection between the mind and body. It involves tuning into physical sensations, emotions, and the body’s responses to stress and trauma. By becoming more aware of these bodily experiences, individuals can release stored tension and trauma, leading to improved mental and emotional well-being. This practice encourages us to listen to our bodies, fostering a deeper understanding of how our physical state impacts our mental health. In an increasingly fast-paced world, somatic experiencing serves as a powerful reminder to slow down and reconnect with ourselves.

Noticing Seasonal Change

As the seasons shift, our bodies and minds respond in unique ways. Each season brings its own characteristics—light, temperature, and energy levels that can profoundly influence our mood and
behavior. Noticing these changes encourages mindfulness and helps us align our routines with the natural world. For example, the bright, longer days of summer can invigorate us, while the shorter, darker days of winter might prompt feelings of introspection or melancholy. By acknowledging these seasonal transitions, we can better prepare ourselves mentally and emotionally, creating space for reflection and renewal.

The Impact on Mental Health

Research shows that our mental health is closely linked to our environment, including seasonal changes. For some, the lack of sunlight in winter can lead to Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year. By practicing somatic experiencing and tuning into our bodies during these transitions, we can recognize the signs of seasonal shifts and respond proactively. Engaging in activities that honor these changes—like outdoor walks in autumn or cozying up with a good book in winter—can help mitigate the impacts of seasonal mood swings and promote emotional resilience.

Embracing the Connection

Ultimately, the combination of somatic experiencing and an awareness of seasonal change fosters a holistic approach to mental health. By tuning into our bodies and acknowledging the natural rhythms of the world, we can cultivate a deeper sense of well-being. This practice not only enhances our awareness but also encourages us to embrace the beauty of each season, recognizing that change is a vital part of life. As we learn to flow with these cycles, we create a stronger foundation for mental health, resilience, and overall vitality.

How Dialectal Behavioral Therapy (DBT) can assist in the treatment of Suicidal Ideation

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How Dialectal Behavioral Therapy (DBT) can assist in the treatment of Suicidal Ideation
By ABL Staff

Suicidal ideation (SI) is a serious mental health concern that can manifest in various stages of emotional distress. Individuals grappling with these thoughts often experience overwhelming feelings of hopelessness, despair, and isolation. Dialectical Behavior Therapy (DBT), a treatment originally designed for borderline personality disorder, has emerged as an effective approach to help individuals manage these intense emotions and reduce the risk of self-harm.

DBT is based on a synthesis of cognitive-behavioral techniques and mindfulness practices. Its core principles include the balance of acceptance and change, which is particularly beneficial for individuals experiencing suicidal thoughts. The therapy emphasizes validating a person’s feelings while also encouraging them to explore healthier coping mechanisms.

One of the primary components of DBT is the development of emotional regulation skills. Individuals engaging in DBT learn to identify and label their emotions, which is crucial when managing suicidal ideation. By recognizing emotional triggers and the patterns that contribute to these overwhelming feelings, individuals can take proactive steps to mitigate distress. Through behavioral chain analysis, clients can dissect situations that lead to thoughts of self-harm, allowing them to understand the connections between thoughts, feelings, and behaviors.

Mindfulness is another essential aspect of DBT. It encourages individuals to stay present and aware of their thoughts and feelings without judgment. This practice can help disrupt the spiral of negative thinking that often accompanies suicidal ideation. By fostering an attitude of acceptance, individuals can learn to observe their thoughts rather than becoming engulfed by them, creating space for healthier perspectives. DBT also provides valuable skills in interpersonal effectiveness, allowing individuals to communicate their needs assertively and establish healthier boundaries. Enhancing these social skills can help combat feelings of isolation, which often accompany suicidal ideation. As individuals learn to cultivate supportive relationships, they may find increased hope and resilience.

Finally, DBT includes crisis management strategies, providing individuals with tools to cope during acute distress. Safety planning, a critical component of DBT, empowers clients to outline specific steps to take when thoughts of self-harm arise, enhancing their sense of control and agency.

By integrating skills for emotional regulation, mindfulness, and effective communication, DBT fosters resilience and equips individuals with the tools to navigate their emotional landscape more effectively. For those seeking help, DBT can be a transformative approach that not only addresses suicidal thoughts but promotes overall well-being. If you or someone you know is struggling with SI, we are here to help at A Balanced Life. We have 6 therapists offering a range of approaches (including DBT) to assist in treating SI. Call today to learn more: (530) 544-1748.

**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.

Grief and Loss

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By Kaye Brindley, ASW#94623

Kaye BrindleyWhat is grief?

When you search the word grief in the dictionary the definition is: “deep and poignant distress caused by or as if by bereavement”(Merriam-Webster’s Collegiate Dictionary (10th ed.) (1999). The definition of grief from a therapeutic perspective might be: the emotional process that involves sadness, anger, loneliness, regret, what ifs, fears and other painful emotions that you go through to get to eventual acceptance and adapting to life with the reality of the loss.

The problem is, both these definitions fail to consider that your own grief and loss experience is unique to you in its own way. Grief is the emotional, cognitive, and behavioral experience you go through after a loss. This loss can be small or big, tangible or theoretical (loss of a loved one, loss of a future relationship with someone, loss of a dream, loss of youth, etc.). Your experience is correlated to your resiliency, previous life experiences, belief systems, culture, values, social support, impact of the loss on you, and more.

It is unique to you and there is no set time frame or emotions we “need” to hit. Grief can be hurtful and helpful. It can feel like shock, despair, anger, fear, regret, sadness, gratitude, and eventually more and more acceptance. These, and many other emotions, can happen at any point, in any strength, for any length of time, and in any order. We know typically the grief process starts with shock and denial, and processed through (all over the place) other emotions to eventually get to acceptance. This doesn’t mean the other emotions go away, it just means eventually, once we process through our grief, we sit in acceptance most of the time. It is normal for us to get triggered upon anniversaries and holidays or other triggers.

It is important to not judge your process. You might feel numb or less emotions than you think you “should”, that is not a reflection of your character or personality, it is the result of a varied combination of things. It can be related to your past experiences, your level of closeness with the loss and the impact on you, your current mental health state and so much more. If you are concerned that you are not moving through your process or that you seem stuck, then working with a skilled therapist can help.

Grief can also be a way to honor losses, help us realize what is important in life, help us grow and increase our resilience, validate love we have experienced, and connect us to others. It is ok to lean on others when you are experiencing symptoms of grief. Symptoms may be present as physical, emotional, mental, social/familial, behavioral, and spiritual. We cannot predict how we will respond or when any of these symptoms will be present for us. When we are aware of our symptoms we can identify and use supportive skills and community to help us through them.

Some coping strategies for Grief and Loss include:
– Staying connected to friends and family.
– Talking with others who can understand what you are going through.
– Identifying and sharing your feelings to yourself, a trusted professional such as a therapist, friends and loved ones.
– Practice compassion and lack of judgment to yourself and others.
– Expressing yourself in creative ways; writing, art, music, or cooking.
– Personal Wellness: eating healthy, getting sleep, keeping a routine
– Preparing for hard days; anniversaries, birthdays, holidays.
– Joining a grief group or individual counseling.

Grief and Loss can catch us by surprise or find us in what may be predictable moments. Through either moment the reaction is no less impactful to our lives. We can plan and prepare for the time when we lose someone we hold closely to us, but we can never be fully ready for the emotional response we will feel. Grief is not only attached to death. Grief and Loss is present when we lose relationships, friendships, pets, careers, or anything meaningful to our lives. Grief counseling can be beneficial to help us through the beginning stages and help bring awareness to the support systems we have available or help us develop healthy ways to move through grief.

Clients often ask when they should seek help. The most important is if the grief triggers a mental health disorder such as PTSD, a mood disorder (depression or mania), anxiety attacks or is impacting your work, relationships or mental health in a detrimental way. If the symptoms are severe for more than 2 weeks, reach out to your PCP or a therapist. If your symptoms are moderate for more than 4 weeks reach out. (Severe= manic, suicidal thoughts, impulsive behaviors, consistent intrusive thoughts; moderate= feeling no motivation or interest in things, chronic sadness, chronic rumination or anxiety, mood instability most days).

Grief counseling through A Balanced Life is offered individually, for couples and families.

I also provide on-site crisis grief counseling for businesses who have experienced a sudden loss or crisis. In addition to my status as an Associate Social Worker, I am a Certified First Responder Counselor and understand the specific counseling needs for individuals and groups after a crisis.

Call A Balanced Life at (530) 544-1748 to find your best fit therapist to support you on your healing journey.

Seasonal Depression, AKA Seasonal Affective Disorder

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Charlotte-SantosCharlotte Santos, ASW

Daylight savings time has ended, the weather is changing, the days are getting shorter, and we’re all getting a lot less sunlight. Some people notice that they experience more depressive feelings in the winter and clinically there may be a very good reason. Seasonal depression, diagnostically known as Seasonal Affective Disorder (SAD), is something that affects millions of people each year. SAD is characterized by depression and depressive symptoms appearing and lasting specifically during a particular season of the year. Most people experience depression symptoms beginning in the late fall and lasting through the winter, experiencing relief at the beginning of spring time. A much smaller portion of the population experience depression specificity during the summer season and feel relief during the fall and winter months.

Causes of SAD are less understood compared to other disorders and are still being researched. What we do know and understand is that changes in the amount of sunlight we absorb significantly affects our internal clock, our vitamin D levels, and how much melatonin (sleep chemicals) and serotonin (depression fighting mood chemicals) our brain produces.

Similar to Major Depressive Disorder, people experiencing SAD may notice

  • Fatigue during the day
  • Difficulty sleeping at night
  • Increased isolation & social withdrawal
  • Changes in appetite
  • Weight gain
  • Difficulty concentrating
  • Increased irritability
  • Increased anxiety
  • Feelings of hopelessness
  • Loss of interest in the activities you used to enjoy
  • Thoughts of death or suicide

If you have had a of history of experiencing depression during a specific time of year, a mental health professional will be able to assess you for Seasonal Affective Disorder and discuss various treatment options such as therapy, medication, and light therapy.

A therapist can help you minimize the severity of your SAD symptoms by helping you create an individualized treatment plan to tackle your seasonal depression. We can assist you with tracking and identifying when your SAD symptoms begin so you can be proactive with treatment to minimize symptoms, help you create a concrete and supportive plan of how to manage symptoms when they are at their peak, and help support and guide you into a healthier transition when the seasons change. A therapist will be able to offer informed and professional support to help you navigate ways to take care of your mind and body, and safely consider options to enhance the benefits of therapy such as medication to help with mood, or light therapy to help to supplement the lack of sun light.

We’re here to support you through this journey and can help you find the treatment that is right for you and your lifestyle.

To inquire at A Balanced Life to find a best fit therapist for you go to our contact page:

https://www.abalancedlifetahoe.com/contact-us/

Coping With Covid Burnout

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By, Lindsay Simon, LMFT

When will this all be over? It’s a common question and though vaccinations are underway, it sometimes feels like the end to COVID life can’t come soon enough.

A negative mentality can lead to frustration, anxiety, stress, or feelings of hopelessness and helplessness. It’s true that what we once knew as normal may not look or feel the same for a while. Here are some steps toward finding a sense of new normalcy and making the most of the current situation with COVID-19.

Focus on the controllables. Focusing on things out of your control is a guaranteed way to increase stress, anxiety, frustration and resentments. Other peoples actions, beliefs and choices are out of your control. The fact that we are living during a global pandemic is out of your control. The past and the future are out of your control. Try to make a list of things out of reach or out of your control on one side and the things in your control on the other side. Things in your control are your thoughts, actions and boundaries you have in the world and with other people. Accept what you can’t change and focus your energy on what you can control in order to improve your mental and emotional health.

Find ways to be grateful. Appreciate what you do have. Maybe it’s a job, a relationship, a pet or a person in your life, having hot water, the ability to walk, or the ability to spend time in the great outdoors. A habit that I practice daily is waking up and consciously implementing gratitude for my pillow, soft sheets and bed so that I start my brain on a path of positivity each day. Name and appreciate these things daily. A daily gratitude journal where you write down 3 good things that happened that day, and how they made you feel, can help form this healthy thinking habit.

Take time for reflection. Journaling can help organize your thoughts and feelings, and find meaning from difficult life experiences. Topics to consider writing about: the losses you have experienced and their impacts on you, ways you have shown strength or grown, and relationships that have improved during the pandemic.

Practice acceptance and forgiveness. Research shows that people who practice forgiving others and accepting things the way they are lead happier, healthier lives. This includes self-acceptance. Remember, we are all doing the best we can given the skills, awareness and knowledge we have at the time.

Reset your goals. Create professional and personal goals that are safe and reasonable. Break them down into smaller steps. As you achieve a step, check it off of a list. Remember, it is better to try and fail than to have never tried at all.

Prioritize ties with loved ones. Look at how this past year has strengthened some relationships and reconnected you with others. Actively foster these relationships. Have a picnic or go for a bike ride or walk together. If you feel stuck, ask for help from a trusted friend, family member, or trained professional, such as a therapist.

I hope these tips can help you during this difficult time in the world. A skilled therapist can help guide you through this difficult time so that you can come out of it stronger, more resilient and leading a more fulfilling life.  We have 6 highly skilled therapists at A Balanced Life that are available to help you on your journey.  Check out our options of therapists here: https://www.abalancedlifetahoe.com/our-therapists/.

Or call our office (530) 544-1748 and Terra or Brittany can help answer your questions and find the best fit therapist for you.