Tips to Help Calm and Manage Anxiety

Many of us experience anxiety on a regular basis. Anxiety can show up in various ways and times and sometimes at really inconvenient moments! Most individuals can identify with the physical and emotional symptoms that can be associated with anxiety, such as feeling overwhelmed, unable to think clearly, feeling panicky, shortness of breath, racing heart, difficulty sleeping, restlessness, shifts in mood, eating more or less than usual, irritability, to name just a few of the ways anxiety can manifest.

While learning to understand your anxiety with the help of a professional (where the anxiety may stem from and what it means), there are ways to help limit anxious feelings or symptoms when they arise. Acknowledging the presence of anxiety is an important place to start. Be mindful that you are feeling anxious and that the anxiety does not have to define you in the moment. While it may feel overwhelming, there are several tips to help you manage and take more control over anxiety producing situations. 

Tips to help manage anxiety in the moment:

-Deep breathing techniques--can be done in any place at most any time (take a deep breath in through your nose or mouth for as long as you are able and then push that breath out until you feel the need to breath in again; repeat for 10 long breaths in and out, counting each inhale and exhale as a completed deep breath. Continue as long as necessary until feeling more calm.

-Talk to someone-it can be helpful to talk about how your anxiety makes you feel and help you to feel not so alone in it.

-Distractions- turning your attention to something else is helpful to take you away from the anxiety; such as playing video games, Sudoku, word-finds, coloring books, listening and singing along to music, taking a walk outside.

While anxiety can be uncomfortable it does not have to stop you from enjoying your life to its fullest. If you find yourself struggling with anxiety and would like to see if meeting with a professional counselor could be helpful for you reach out to us at Gaithersburg Counseling Center 240-274-5680, admin@healingllc.com or www.healingllc.com.

Exercise and Mental Health

It is no secret that physical exercise is so important for the health of your body. What may be more surprising are the benefits of exercise to your mental health and overall well-being. There are significant ways exercise supports mental health! You have likely heard of the "runner's high", the endorphins (the feel good chemicals) that get released during exercise and other physical activity. Beyond the endorphin release are multiple other reasons to lace up your sneakers and take a walk, or head to the gym. Some of these include:

-Taking the time out for yourself: When else do you make time just for YOU? 

-Making yourself a priority (body and mind).

-Physical activity allows you to focus on the task at hand, and practice being in the moment. A chance to put aside the to-do list/worries/concerns temporarily. 

-You get the opportunity to try new workouts and change it up if you get bored of the latest one. For example, if you are tired from running try a spinning class, yoga, interval training, or any other activity that keeps you moving, motivated and stimulated.

-Challenging yourself-ever thought about rock climbing, trapezeing, or signing up for a 5k run? There may be physical activities that sound intimidating if they are new, but it also allows you the chance to try out something different. By pushing yourself outside your comfort zone you may experience a confidence boost as well.

-Fun-if you prefer to walk with a friend, or join a club sports team it is a great chance to catch up and/or meet new friends and connect while doing your body and mind some good.

-Control-We certainly do not have control over some parts of life, but we can control what we decide to do with our bodies. By keeping a structured time to exercise your muscles allows you to have a little bit of what you can control while perhaps keeping some anxiety at ease.

-Chance to modify-Physical injuries, disabilities or limitations do not necessarily have to keep you from being active; you may need to modify what you had been doing for example, if you were running 3 times per week and developed a foot injury you may need to explore other options such as swimming or bike riding to alleviate pressure on a certain body part while continuing to achieve the benefits of regular exercise.

While it seems easy to come up with an excuse not to exercise, see if you can find a reason TO make that time for yourself.  If starting a new or different exercise routine it is encouraged to check with your physician first. If you are thinking about making some changes in your lifestyle and would like to explore this further with one of our therapists, contact us at Gaithersburg Counseling Center at admin@healingllc.com or 240-274-5680 or visit our website at www.healingllc.com.

Body Image and Summertime

Spring is here and that means summer is right around the corner. Gym ads, magazines, and clothing stores promote getting "beach body ready". The thought of this could be exciting for some; and leave others feeling "less than" thrilled about having more skin exposed. Most everyone has something that is less than desired about his/her own body; whether it be feeling not tall enough; not skinny enough; not buff enough; skin too pale; too many scars, ______ (enter your body insecurity here). 

If you have body image concerns, the idea of putting on a bathing suit can be overwhelming and bring up a lot of feelings. Being invited to a pool party or going to the beach can be anxiety provoking. Additionally, shopping for a swim suit or outfit to wear in the hot weather can feel dreadful. 

Regardless of your body size and shape you deserve to be able to feel comfortable on the beach and/or in the pool. So, here are a few tips and thoughts to consider when shopping for warm weather attire.

- Try to check the emotions at the dressing room door: keep focused on finding what fits comfortably and feels like it could work. Give yourself permission to try different sizes though don't get hung up on the number on the tag. The idea is to get what you need without moving into that easy to go to place of feeling bad or worse about yourself and your body. One way to leave your emotions at the door, is to first acknowledge whatever feelings you are having, and possibly even try to identify where these automatic feelings and thoughts come from. If you allow the feelings to be heard and acknowledged, they may be more willing to take a little break while you go shopping, and let you try on some clothing that might fit really well and feel really comfortable!

- Combat the negative self talk with thinking back to a place and time when you felt really strong and good (examples: recent work accomplishment, facing a specific fear, having a difficult conversation)  Really think about how you felt, how your posture was, what sensations did you notice on your body, and any particular sounds or smells associated with that time. Try to use your senses to embody how you felt when you felt strong and know you can conjure up that feeling, any time you need it.

-Find an accessory that you are excited about to pair with your swim wear, whether a fun necklace, cool baseball hat, funny t-shirt, or new flip-flops.

The bottom line is to allow yourself be able to enjoy being in the summer moments as much as possible despite how you might feel about your body. You can practice being more present and enjoy the moment when you are thinking and worrying less about how your bathing suit fits. If you find it difficult to move past some of these ideas and are struggling with body image and want to see if meeting with a professional therapist could be helpful, contact us at Gaithersburg Counseling Center at admin@healingllc.com or 240-274-5680. Or you can visit our website at www.HealingLLC.com.

Changing how we make New Years Resolutions and adding more compassion...

Posted on December 30, 2015 by Mindful Decluttering and Organizing, LLC

Guest Post by Amy Hooper from Another Look at Healing

As this year nears its end and we look ahead to 2016, what if, instead of thinking about our resolutions, we challenge ourselves to view the different aspects of our lives as part of a broader journey toward greater personal growth?

If we ask ourselves questions such as: How can I be kinder to myself? How can I ask more for what I want and need? And how can I communicate my feelings with others more effectively? Then we’re thinking about the things in life that lead to healthier living. Taking the time to figure out these issues is no easy task, so we at Another Look at Healing, Counseling and Wellness Center would like to offer several tips to help you along your journey - so stay tuned for our next post!

1. Take reasonable steps. You want to match your personality, skill set, strengths and weaknesses to the goals you’re setting. And make sure the goals are not too big or too small. This way, the chances of disappointment are decreased, and your motivation increased by achieving what you have set for yourself to accomplish.

2. Set clear goals. The more you can identify and clarify your goals, the more motivated you will become to achieve them. For example, write down specific lists of exactly what you want to accomplish, and then break it down into tangible, practical steps.

3. Use your senses. See, hear, and feel what it’s like to have that thing or person you so desire. Visualizing your goals may inspire you to achieve them!

4. Your goals are yours and not someone else’s. Your goals need to resonate with who you are and what you’re capable of. Focusing on what someone else has or what someone else can do can impose a lot of stress without much joy. Keep our #1 tip in mind here!

5. Balance. Balance. Balance. Sticking to one area of your life too much and for too long while ignoring other areas may backfire, so be aware of your priorities, and look at your life in the long term as well as short with a sense of moderation.

6. Finally, your actions speak louder than your words. When you respect your word (whether thinking to yourself or talking aloud) and follow through with your actions, you build a sense of trust within yourself that helps you become stronger, more determined and more you. This season, look inside to find the wisest part of you for the answers of what you want to accomplish this next year.

If you would like some support in order to be kinder and more compassionate with yourself, counseling can help. You can visit our website www.HealingLLC.com or contact us at 240-274-5680 or Admin@HealingLLC.com with any questions or to schedule a counseling appointment.

Take Good Care,

Amy Hooper, LCSW-C, CEAP, Director, Gaithersburg Counseling Center

What are you resolving to do this holiday season and in the new year?

Posted on December 30, 2015 by Mindful Decluttering and Organizing, LLC

Guest Post by Amy Hooper from Another Look at Healing

As each year comes to a close, we’re often compelled to think of our New Year’s resolutions – this year, I’m going to…“cut chocolate out of my diet and drink less soda,” “exercise more – maybe 3 times a week?” “read more books or join a book club," “do more of the things that I want to do, but never get around to doing,”… the list goes on.

These resolutions translate into the various components of life – relationships, financial stability, health (emotional, spiritual and physical), giving back to the world, having a meaning in life – all of which influence each of us differently, shape our experiences, and affect our overall well-being.

As this year nears its end and we look ahead to 2016, what if, instead of thinking about our resolutions, we challenge ourselves to view the different aspects of our lives as part of a broader journey toward greater personal growth?

If we ask ourselves questions such as: How can I be kinder to myself? How can I ask more for what I want and need? And how can I communicate my feelings with others more effectively? Then we’re thinking about the things in life that lead to healthier living. Taking the time to figure out these issues is no easy task, so we at Another Look at Healing, Counseling and Wellness Center would like to offer several tips to help you along your journey - so stay tuned for our next post!

If you would like some support in order to be kinder and more compassionate with yourself, counseling can help. You can visit our website www.HealingLLC.com or contact us at 240-274-5680 or Admin@HealingLLC.com with any questions or to schedule a counseling appointment.

Take Good Care,

Amy Hooper, LCSW-C, CEAP, Director, Gaithersburg Counseling Center

Attempt to Reduce Stress - What is Stress? - Adapted from a Post written by Leo Babauta (part 2/2)

Are you stressed? It could be a result of a stressful home life, habits, or chaotic work conditions. Instead of adopting old habits (reaching for food, drinking, or smoking for comfort) to deal with stress that could only lead to other problems. Here’s more options of on a list of things you can  do to get your life to a more manageable level of stress, a continuation from our last post.


3. Simplify your finances. Spending too much, late fees, trying to remember when to pay

what bill, or finding those paper bills that you’ve placed somewhere. First, pinpoint what

stresses you out about your finances. Automate savings, bill payments, and debt

payments can be a solution. Or it could be trying to spend less by reducing your shopping

trips (online too).

4. Have a blast! Have fun each day, even if it’s just for a few minutes.  This may include

playing with your kids outside, watching a funny TV show, reading your favorite comic

or looking online for silly jokes or inspirational phrases. Engage in something that takes

your mind of your stressors daily. Play sports, board games, read, dance, or watch

Youtube videos. Whatever you choose, be sure to laugh.

5. One thing at a time!

Start reducing your stress today! But remember, take it slow and do one thing at a time.

Focus as much as possible on doing one thing at a time.  Clear your desk of distractions.

Pick something to work on. Need to get ready for a presentation at work? Do only that.

Remove distractions such as phones and email notifications while you’re working on

that report. This takes practice, and you’ll get urges to do other things. But it can be done!

If you would like some support in order to manage your stress, counseling can help. You can visit our website www.HealingLLC.com or contact us at 240-274-5680 or Admin@HealingLLC.com with any questions or to schedule a counseling appointment.

Take Good Care,

Amy Hooper, LCSW-C, CEAP, Director, Gaithersburg Counseling Center

Dena Alalfey, Graduate Intern

References: Zen habits : Breathe. (n.d.). Retrieved May 26, 2015, from

http://zenhabits.net/10-simple-ways-to-live-a-less-stressful-life/

Attempt to Reduce Stress - What is Stress? - Adapted from a Post written by Leo Babauta (Part 1/2)

Stress - /stres/

noun

1. Pressure or tension exerted on a material object.

2. A state of mental or emotional strain or tension resulting from adverse or very

demanding circumstances.

verb

1. Give particular emphasis or importance to (a point, statement, or idea) made in speech

or writing.

2. Subject to pressure or tension.


Are you stressed? It could be a result of a stressful home life, habits, or chaotic work conditions. Instead of adopting old habits (reaching for food, drinking, or smoking for comfort) to deal with stress that could only lead to other problems, or attempting to eliminate stress completely from our lives, we can know that stress is evident in everyone’s life and there are ways to reduce it. No need to strive for a stress free life.

First, it’s not possible! And second, stress challenges us and helps us grow. When stress gets too high, we feel unhappy and can become unhealthy. See our next post for more from our list of things you can  do to get your life to a more manageable level of stress.

1. Be early. It may sound challenging to do if you like to hit that snooze button or if you

have kids to get out of the door with you. But being late can make you frantic. This can

be a stressful start to your day. Try waking up earlier, or scheduling more space between

events. Getting somewhere a few minutes early can give you time to catch up on your

reading or browse the internet on your phone or get ready for your next meeting.

2. Declutter.  Take 20-30 minutes to throw away things you don’t need in each room.

Clutter can be very stressful when looking at or when trying to find things we’re looking

for. A decluttered space is found to be a peaceful environment for work, play, and living.

For each object, you can ask yourself "Does this bring joy, peace and calm into my life?",

and see what emerges as the response.



Take Good Care,

Amy Hooper, LCSW-C, CEAP, Director, Gaithersburg Counseling Center

Dena Alalfey, Graduate Intern

References: Zen habits : Breathe. (n.d.). Retrieved May 26, 2015, from

http://zenhabits.net/10-simple-ways-to-live-a-less-stressful-life/

Explore your Senses - Mindfulness leads to improved mood!

Oh those five senses that we take for granted! - When's the last time you noticed the unique color of the sky? Or that cool breeze brushing up against your face? When walking from your car to the office, while grocery shopping, or running errands, walk with your senses. Notice the temperature, the unique scents, the beautiful colors, the people around you and everything happening in the moment. Oh that's delicious! We need to eat to survive and everyday we're luck to have decadent food that we're eating rushed, in front of the television, or in just plain autopilot. Let's try to eat with our senses. In autopilot we tend to rush with everything, inhaling food at our desk or in front of the TV. Instead, pay attention to each bite, the texture, tastes and feelings that come up. Notice how much you enjoy that particular snack or meal! Yum!

Meditation and Mood!

Guided Meditation  Search Podcasts or YouTube for quick guided meditations. During breaks at work or any time you feel like you need to slow down, these will help you get in touch with your body. And of course there are apps for it! Check out Stop, Breathe & Think, calm, or mindfulness daily.

So many different moods! If you find yourself getting mad or upset about something, stop and examine your mood. Ask the question, if I were feeling good right now, would I see this the same way? This helps you question that thought that popped in your mind!

If you are looking for support in making changes and growing the life you always wanted, feel free to contact us here at Another Look at Healing, LLC at 240-274-5680 or by emailing Admin@HealingLLC.com. Our website is www.HealingLLC.com for more details.

Take Good Care,

Amy Hooper, LCSW-C, Director &

Dena Alalfey, Graduate Intern

Learn to Love Yourself - Practicing Mindfulness can help!

After spending so much time focusing on others (kids, deadlines etc.), it's time to turn our attention inward to love ourselves! Let's work on getting rid of those negative thoughts that lead to feelings of insecurity and doubt. According to Healthy Place, a mental health channel, "mindfulness resources are scientifically proven to calm down your mind and slow down routine thinking patterns that lead to insecurities and low esteem." We want to invite you to take a look at a few Mindfulness practices that will help you get started. Read on for more information...

Mindfulness exercises permit you to embody each experience as it is without judgment. We can let go of those negative thoughts and habituated behaviors with practice. In time, you’ll be able to see, feel, and explore your life without adding negative thoughts and insecurity to the narrative of your life story. You can let the past stay in the past and wait to worry about all the things that are on your future to do list. You can get off the autopilot living pattern and starting living in the NOW!

These simple practices put us in a calmer state of mind, so we can think more clearly and breathe easier. We are more focused and attentive to what is around us, which brings us more control over our bodies and our minds. By slowing down, we tend to have the opportunity to make better decisions and feel more confident in our choices. We also stop the emotional and psychological automatic thoughts and begin to create our new neural pathways to new ways of thinking. More positive ways of thinking and more realistic, in the moment, thoughts about ourselves and our world can emerge. Practicing mindfulness will not eliminate life’s obstacles. But, with practice, it can help us respond to them in a calmer, more effective manner. Once these skills are developed, the times that your insecurities would take over in the past, now become less intense. You begin to recognize these were habitual thoughts rather than facts or truths. Here's to letting your negative thoughts pass without distressing you and disrupting your day!CHEERS!

If you find yourself feeling more down or anxious than usual, let us know. It can be difficult to make life changes on your own, and you deserve support along the way. So, reach out if you would like to set up an appointment with one of our counselors. For more information, visit www.HealingLLC.com or contact us at AnotherLook@HealingLLC.com or 240-274-5680 with any questions.

Take Good Care,

Amy Hooper, LCSW-C, CEAP, Director and Psychotherapist
Dena Alalfey, Graduate Intern
Another Look at Healing, LLC - Gaithersburg Counseling Center

Happy Holidays! Happy New Year!

Wishing you all a warm, wonderful and healthy holiday season and a happy new year!

If you are looking for support in making changes and growing the life you always wanted, feel free to contact us here at Another Look at Healing, LLC at 240-274-5680 or by emailing Admin@HealingLLC.com. Our website is www.HealingLLC.com for more details.

Take Good Care,

Amy Hooper, LCSW-C, Director &

Abbie Mortimer, Executive Assistant  

Creating Space for Self and Hospitality for Others

The colors of fall have most certainly changed to brown and the sun disappears earlier in the evening. Meanwhile, the smells of food have turned to warming cinnamon, brisk peppermint, and hearty stews.  In addition to the visible changes of the season, hospitality comes to mind when we begin to think of the holidays approaching. Welcoming guests, whether family or nearly complete strangers, involves preparation, commitment, and generosity.  These components may initially feel as though they are only about a home or a physical place, but preparation, commitment and generosity are also about the way we prepare ourselves to welcome a guest and to be more gracious and compassionate with ourselves.

In a recent article, “How to Create Safe Places” by Chalese Dunton, she writes: “I have come to realize no matter who we are, we all crave spaces where we can be known and loved in the most authentic ways. When we step out in courage to create those spaces for others, we find our own souls fed and our own lives changed.”  She is right, it does take courage to step out and create space for others. We can see this as a life of hospitality towards others and toward yourself.  To have courage to be hospitable and create spaces, it takes a certain amount of personal preparation.  Have I made time to relax and calm the inner chaos that can creep up with life’s responsibilities?  Have I set aside time to prioritize what is most important to me and my family in this season of our life? What have I done recently as a creative outlet?

In order to create spaces for the self and for others and connection with them, a level of commitment is necessary. New relationships and community take time and commitment to grow. A small note to a friend or an invitation for the neighbor kids to come out and play have been small but meaningful acts of intentional relationship building among the community. Time sitting and quietly breathing or finding inspirational quotes can be fulfilling and a healthy way to practice self compassion.

Finally, generosity from within myself creates a hospitable atmosphere for another person or yourself to be welcomed and not judged.  While staying safe and being true to yourself, you can remember to treat the other person as you would a new dear friend, and to treat yourself the same way.  You can strive to share your authentic self in order to connect beyond a superficial level.

It can be easy to become discouraged from time to time!  Trying something new takes courage and vulnerability.  If you want to work on making these shifts, you deserve support during these challenges. Talking to a trusted or therapist can help you reflect, support you and help you to aim at the goals you have set for yourself.  You may often be taken by surprise that life changes, for the better, when we work at creating these spaces of hospitality for others and for yourself.

For support in making changes and growing, feel free to contact us here at Another Look at Healing, LLC at 240-274-5680 or by emailing Admin@HealingLLC.com. Our website is www.HealingLLC.com for more details.

Take Good Care,

Amy Hooper, LCSW-C, Director &

Abbie Mortimer, Executive Assistant  

Stress Management for the Fall

We hope you had a WONDERFUL summer. While we worked on balancing work, home and finding some time for relaxation and travel this Summer, we now look forward to sending out more regular blogs as the weather cools off and Halloween is around the corner. In these upcoming blogs, we plan to include tips for how to make this seasonal transition filled with more health and happiness, help us all learn how to appreciate what we have, and look to make improvements as well as add more acceptance and peace in your life. Wishing you a wonderful Fall season!! 

Take Good Care,

Amy Hooper, LCSW-C, CEAP
Director, Another Look at Healing, LLC
AnotherLook@HealingLLC.com 

Stress Management for Easing into Fall...

Here are a few tips for easing into Fall this year:

- Make plans: plan a trip or a walk, something to look forward to on the calendar.
- Be in the moment: be spontaneous and have an outdoor picnic or take a day trip.
- Embrace the change of season: take a walk on a cooler evening or go apple picking.
- You get to choose your attitude towards the shifting seasons: choose to enjoy the good parts (cozy sweaters and hot apple cider).

Feeling more down than usual or other changes in your mood and typical behavior can be difficult to change on your own. So, get support and make sure you discuss this further with a therapist to help get you on a health track this Fall.

For more information, visit www.HealingLLC.com or contact us at AnotherLook@HealingLLC.com or 240-274-5680.

Take Good Care,
Amy Hooper, LCSW-C, CEAP, Director & Psychotherapist and
Jill Gordon, LCSW-C, Psychotherapist

Does the change of season get you down?

As the days begin to shorten and Summer swiftly drifts away it can be difficult to come to terms with the warmth and sunshine dissipating. It seems we often wish away our winter months awaiting blissful spring and summer weather. Daylight dwindles, temperatures drop, kids are back in school, vacation season ends, the pools close, and the lush fruits of Summer have passed. For some, the end of summer can trigger a drop in mood among other feelings of the changing seasons. Does the change of season get you down?

It is normal to have some Summer regret; the “I didn’t get in shape and run everyday like I said I would”, or “I told myself I was going to learn to swim this Summer”, “my house is just as unorganized as it was when the kids got out of school”. Do you have any summer regrets? If so, what are they? Ask yourself—Is it too late to still do what I wanted to do? Beyond every turn and change is an opportunity. Do you still want to get the house organized? (or whatever didn’t actualize on your “to-do” list). If you still want that-you can make it happen.
You are the only one that can make that happen. So why wait? There can always be an excuse - if too many excuses or worries are getting in your way of accomplishing your own goals talking to a therapist can help. Make the most of what might be left of summer and helps you ease into Fall.

For more information, visit www.HealingLLC.com or contact us at AnotherLook@HealingLLC.com or 240-274-5680.

Take Good Care,
Amy Hooper, LCSW-C, CEAP, Director & Psychotherapist and
Jill Gordon, LCSW-C, Psychotherapist

Guide to Ending Back to School Stress!

This is a wonderful article I read on www.medicinenet.com that is applicable to this back to school season. See below:

Eight Immediate Stress-Busters

Medical Author: Melissa Conrad Stoppler, MD
Medical Editor: Jay W. Marks, MD

Most of our lives are filled with family, work, and community obligations, and at some point we feel as though we are "running on empty." Here are eight immediate stress busters to help "fill up the tank!" So take deep relaxing breath and read on.

Watch for the next instance in which you find yourself becoming annoyed or angry at something trivial or unimportant. Then practice letting go, making a conscious choice not to become angry or upset. Do not allow yourself to waste thought and energy where it isn't deserved. Effective anger management is a tried-and-true stress reducer.
Breathe slowly and deeply. Before reacting to the next stressful occurrence, take three deep breaths and release them slowly. If you have a few minutes, try out a relaxation technique such as meditation or guided imagery.
Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation.
Jump-start an effective time management strategy. Choose one simple thing you have been putting off (e.g., returning a phone call, making a doctor's appointment), and do it immediately. Just taking care of one nagging responsibility can be energizing and can improve your attitude.
Get outdoors for a brief break. Our grandparents were right about the healing power of fresh air. Don't be deterred by foul weather or a full schedule. Even five minutes on a balcony or terrace can be rejuvenating.
Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration, even before you're aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.
Do a quick posture check. Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain, and increased stress. If you're stuck at a desk most of the day, avoid repetitive strain injuries and sore muscles by making sure your workstation reflects good ergonomic design principles. There is information about ergonomics and healthy workstations to assure your station ismore ergonomically safe.
Plan something rewarding for the end of your stressful day, even if only a relaxing bath or half an hour with a good book. Put aside work, housekeeping or family concerns for a brief period before bedtime and allow yourself to fully relax. Don't spend this time planning tomorrow's schedule or doing chores you didn't get around to during the day. Remember that you need time to recharge and energize yourself. You'll be much better prepared to face another stressful day.

For extra help, feel free to visit our website at www.HealingLLC.com for more articles, or contact us at 240-274-5680 or AnotherLook@HealingLLC.com to set up an appointment for some counseling to help you through a difficult time.

Take Good Care,
Amy Hooper, LCSW-C, CEAP
Director, Another Look at Healing, LLC

How To Improve Your Mood FAST by Changing Your Environment

Have you considered how your environment affects your mood?  Consider these factors as part of your overall emotional health:

Light:  If you are feeling down or sluggish, look around and see the lighting, are your curtains open?  Are your windows free of cobwebs and dust?  Could an outside tree be trimmed back to allow for more natural light?  See how it feels to allow more natural light into your living space.  

Fresh air:  Though the pollen is high this time of year, take some time for a short walk, sip some tea in a lawn chair and see who walks by--consider waving and greeting your neighbors.

Organization:  Tackling a cluttered space in your home can bring physical order which may also lead to a sense of calm and satisfaction within yourself.  Just start small… choose your dining room table or a drawer and try tidying up one area.  Step back and see how you feel.

“Green Space”:  All too often we wake up, get in our car or on the metro, walk in to a building to work, back to the car, and in our home.  Consider taking part of your lunch time for a ten minute stroll outside.  Pack a picnic to a local park with your family or plan a bike ride on one of the many trails in the area.  Sounds of nature and physical activity can be a piece to the puzzle of feeling better.  

Music: Music can prompt changes in mood.  For a practical example, take the common event of preparing dinner and having a family meal.  This time of day can seem daunting with small children under foot or children just home from school.  Tempers are short and hunger is setting in.  Try playing some fun, upbeat music or some silly childrens songs while giving each child an important task (taking silverware to the table, choosing cloth napkins and carefully folding them for each family member, or picking a few blooms off an outdoor plant to be placed in water as a centerpiece).  Observe how stress turns into a movement (dance even!), singing, and cooperativeness.  It may take a number of tries, but soon this can be a new habit for your home.

Keep a journal and see for yourself the concrete ways you have taken action to improve your emotional health.    

If these tasks seem too daunting or you are having trouble making changes on your own, consider exploring your mood and personal feelings with a therapist. Together, you can explore different areas of your life where you may wish to change.  For more information about the therapists at our center, contact us at 240-274-5680 or email us at AnotherLook@HealingLLC.com with any questions or to get set up with an initial appointment.

Take Good Care,

Amy Hooper, LCSW-C, CEAP &

Abbie Mortimer, Executive Assistant

Another Look at Healing, LLC - Counseling Center for Women

How to Reduce Overeating and Start Loving Yourself!

A wonderful article from our friends - Judith Matz, LCSW & Ellen Frankel, LCSW, who emphasis acceptance and compassion around eating and body image:

What if there was a simple practice to help you build your positive experiences with attuned eating? We've been so impressed with the work of Rick Hanson, and we've applied his strategy of "Taking In The Good" at our workshops. Take 30 seconds to give this a try the next time you have an attuned eating experience!

Frequently, people who struggle with issues of overeating use all or nothing thinking, so that a "bad" experience may lead to a belief that nothing is going well in your relationship with food. As with other aspects of life, it's important to deepen and embody your positive experiences as they occur. In our updated edition of Beyond a Shadow of a Diet, we adapt them as follows:

1. With your eyes closed, think about a time you were hungry, ate exactly what you were hungry for and stopped when you were full.
   
2. Now, savor the experience as you hold it in your attention for the next 10, 20, or 30 seconds rather than getting distracted by something else. Soften and open to the experience; let it fill your mind; give over to it in your body. The longer something is held in awareness and the more emotionally stimulating it is, the more neurons that fire and thus wire together, and the stronger the trace in implicit memory.
   
3. Intend and sense the experience seeping into you, perhaps as a warm glow spreading through your chest.

As Rick so eloquently explains, "any single time of taking in the good will usually make just a little difference. But over time those little differences will add up, gradually weaving positive experiences into the fabric of your brain and your whole being." This is a wonderful technique to use on your journey to become an attuned eater.

Wishing you a light and breezy season,

All the best,
Judith and Ellen

Judith Matz, LCSW judithmatz@dietsurvivors.com www.judithmatz.com

Ellen Frankel, LCSW ellenfrankel@dietsurvivors.com www.authorellenfrankel.com

www.dietsurvivors.com

For more help with loving your body, decreasing your critical inner self, and increasing positive eating and body image experiences, talking to a counselor today can help! We have wonderful psychotherpists at our counseling and wellness center, Another Look at Healing, LLC. For more information, contact us at AnotherLook@HealingLLC.com, or 240-274-5680 or visit our website at www.HealingLLC.com.

Take Good Care,

Amy Hooper, LCSW-C, CEAP

Director & Psychotherapist

Another Look at Healing, LLC

How To Guide: Cultivate your Relationship this Spring

How to let your relationship grow this Spring...

Spring is officially here…. or so the calendar says it is!  Spring brings new life. The greys and browns of the earth turn to vibrant green and bloom with color. The grass emerges, the trees bud, the flowers bloom and almost as though a switch was flipped, our eyes are filled with the season’s telling of new potential and growth. Each year, relationships and marriages also deserve periods of growth and new life too.  Maybe your relationship feels dormant like the winter season and the longing for “spring” is due.  But, how is this possible?

Here are some things to consider:

Communicate:

It may also be good to think about and discuss these questions with your partner. Discussing these questions can help you both to spark your memory of why your relationship is important to you.  After the kids go to bed, spread out a tablecloth, light a candle, have some dessert and discuss:

When did you first meet?

What was your first date like?

When did you first talk about your relationship or possibly getting married?

What was your first home together like or the first place you lived?

What qualities attracted you most to the other?

Getting Support:

There are a number of marriage and couples conferences around the country ranging from a few hours on a Saturday to week-long getaways.  Instead of each of you being on your own phones, take some time with your loved one and look together to see if you can find a workshop that looks interesting and see if you can make one of those work for you. If a weekend feels like too big of a commitment, what about finding a couples counselor to help you reconnect and find joy in your relationship. If you want help finding a couples counselor to help you with any relationship issues, contact us at 240-274-5680 or email us at AnotherLook@HealingLLC.com.  

Loving relationships are worth seeking out a springtime and allowing for your relationship to grow with the changing of the season.

Take Good Care,

Amy Hooper, LCSW-C, CEAP

Abbie Mortimer, Executive Assistant

Another Look at Healing, LLC - Counseling and Wellness Center for Women

The Keys to Happiness - Learning to feel good about you!

Last month we looked at  some suggestions on how to identify your strengths and how that can lead to more happiness and fulfillment in your life!

A few suggestions on how to identify strengths:

1. There are a number of free inventories on line that can be a great starting point (VIA, etc: https://www.viame.org/survey/Account/Register)

2. Call a close friend or invite your spouse and set a coffee date. Try this little exercise: Take 10 minutes and write down 3 situations in your life that you worked on or helped with and of which you are proud. Then, take 10 more minutes and tell those stories to your friend. Think about: What was it like to tell those stories?  How did it feel?

2b. To take it one step further, you can ask your partner or friend help you out. Ask your partner listen for different strengths that emerge through your stories and ask them to share with you about your areas of strength? You can also offer to do this exercise for them if they want to share stories of their proud moments.

3. Think about the last few weeks, and try to remember when you were feeling the most happy and fulfilled. What were you doing during that time? Who were you with? What did that activity (or inactivity) come to be happening? Then consider adding more of this particular activity into your regular routine.

Maybe these couple of exercises helps you feel more positive, grounded and balanced. Or maybe they leave you feeling stuck. Have you considered talking to a therapist or counselor about these issues?  At Another Look at Healing, Counseling Center for women, we can help with this search for greater self-awareness and finding those strengths to help you feel happier and more fulfilled. For more information, you can email us at AnotherLook@HealingLLC.com or call us at 240-274-5680. Or for more information, visit www.HealingLLC.com.

Take Good Care,

Amy Hooper, LCSW-C, CEAP

Director, Another Look at Healing, LLC

www.HealingLLC.com

AnotherLook@HealingLLC.com

240-274-5680

What are you good at and does it make you happy? Identifying Strengths

Work, caring for small children, spouse or dating partner, “me time”, in-laws and other family members and the typical routines of life can feel exhausting at times. It can be so overwhelming that we just go through the motions, day after day without direction. It can be helpful to take some time to stop, evaluate and regroup to be sure you’re living the life you want! It can help to sort out the answers to some questions like…

What are my strengths?  

What am I good at?

What brings me satisfaction?

Of what am I proud?  

Taking time to identify some strengths and areas that bring you energy can be a rewarding exercise to pull through a slump or difficult time and get back on track to feeling happier and more fulfilled in your every day life. So, take a minute to answer these questions and spend some time feeling good about you!

Stay tuned next month for some suggestions on how to identify your strengths and how that can lead to more happiness and fulfillment in your life!

Take Good Care,

Amy Hooper, LCSW-C, CEAP

Director, Another Look at Healing, LLC

www.HealingLLC.com

AnotherLook@HealingLLC.com

240-274-5680