Feelings About Valentine's Day

Valentine's Day is right around the corner! (Grunt, groan, tears, yippee). The feelings about Valentine's Day are mixed! Whether or not you have a significant other or not, everyone has his/her own feelings about the 14th of February, the day that we have come to recognize as a day of love.

I took an informal random poll of feelings about Valentine's Day, and here are some responses:

"I like it, excuse to eat extra treats!"

"I like the idea, hate the commercialism around it."

"How about making every day a valentine's day and bringing love all the time or even randomly. Why wait for one time a year to express your love for your significant other?"

Eye roll "it's kind of a fun excuse to eat chocolate and do and say something sweet for someone you love. I also love extending it to more than just a significant other. Galentine's are super fun too"

"As long as I get those chalky hearts, I am in!"

"Could take it or leave it. Too much meaning is attached to the day and people end up making themselves miserable if their expectation do not add up or if they are single."

"Waste of a day...hate it."

"Just another day for significant others to fail."

"Who doesn't love love, and chocolate? Even if single!"

The responses say it all: Valentine's Day brings up a lot of mixed feelings for individuals. It can be an awkward day at any stage of a relationship and even more uncomfortable if single. If you are in a relationship, it can be really helpful to talk with your partner about each other's expectations and feelings about the day in general. Perhaps you are quite happy to be on your own, or maybe you would rather be in a romantic relationship. What it really comes down to is how one feels loved and cared for. Gary Chapman has written several books on the languages of love. Everyone feels loved in different ways, including: acts of service, receiving gifts, physical touch, quality time, and words of affirmation. Chapman's books and website can be helpful tools to understand yours and your partners ways of feeling loved. http://www.5lovelanguages.com/ 

Whether you have a special someone to share the commercialized day of love with or you are solo, consider what you can do to show love to yourself and those you care about. Maybe you wish you had someone to buy you flowers or take you out for dinner. This year you may choose to practice loving yourself more and buy yourself flowers, candy, and/or treat yourself to a nice meal. Let Valentine's Day be a reminder to love yourself and those you care for each and every day.

If you would like to see how meeting with a counselor could be helpful for you around this time, reach out to us at Gaithersburg Counseling Center www.healingllc.com, admin@healingllc.com, or 240-274-5680.

Setting Realistic Healthy Goals For A New Year

The end of one year and the beginning of a new allows us the opportunity to reflect on the past. We can take this time to consider what we want to take forward and what we might prefer to leave behind. Plenty of us have a piece or two of our lives that we would like to improve. Most of us are aware of the resolutions of "I am going to finally get organized" or "I am going to get in shape this year" and the commitment to "enjoy life to the fullest". While those resolutions sound nice; it is more helpful and effective to set clear and specific goals for yourself that set you up for success. 

A lot of resolutions, especially in the media promote physical health goals, of joining gyms and a certain weight loss plan. Perhaps you can use this opportunity to think of ways to set meaningful healthy goals this year, and not just physically, but emotional health too. Maybe you want to start each day with a gratitude journal, learn and practice meditation before bed, treat yourself with more kindness by giving yourself a daily compliment, work on trusting that gut instinct more, returning to therapy to enhance your self-esteem, wanting to set healthier boundaries with family or friends, wanting to be a more authentic you, and so many more options to better yourself in a thoughtful, kind way.

It can be helpful to explore and define your goals with a professional counselor, who could facilitate objectively what you might want to work towards in the new year. Should you choose to set your goals on your own, make sure you break your goals down into smaller steps; share your goals with someone who cares and will help you keep a healthy accountability, and manage your expectations for a realistic outcome. Once you are "there"...don't forget to celebrate that feeling of achievement and reward yourself in the most compassionate way you know how.

If you would like to see if meeting with a therapist can be helpful for you to welcome new healthy habits moving forward contact us at Gaithersburg Counseling Center at 240-274-5680, admin@healingllc.com, or www.healingllc.com

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.

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.

Self-Care

Self Care seems to be all the buzz these days. Do you know what it really means?   Further more, what it means to you and what self-care looks like for you. Self-care is literally that; intentionally taking care of ones-self. It is giving yourself the time, love, and attention to nourish your mind, body, and soul. 

A busy mom is a good example of someone who might need a reminder to care for herself. "I don't have time" is a common reason people cite for not engaging in self care behaviors; though what some might not realize is self care can be simple and not necessarily a time guzzler. The last thing anyone seems to need these days is more on his/her plate and added stress. Taking good care of yourself may mean adding a small bit of time to your daily routine, but time spent that you will likely feel throughout the day/week.   Examples of self care include: taking a 10 minute bubble bath; 3 minute breathing exercises; 5 minute daily meditation. Other examples might be: taking a walk each morning; doing yoga a few times per week; scheduling time for a professional massage, leaving work on time to make a healthy dinner for yourself; committing to regular therapy sessions; listening to soothing music or reading a book; scheduling time away (even if for a few hours) with yourself, family, or friends. 

The mom above might wonder how she will make that time happen...But the bigger question is if she doesn't take care of herself, who will and if she doesn't have a self care practice, what is the consequence to her and her family? Is she more irritable, feeling overwhelmed, emotionally and physically exhausted.)  Self-care really is a "return on your investment" It truly is taking good care of yourself to feel like a better YOU, for you and your loved ones. 

How do you take care of yourself? If you do not currently have a routine practice of self care, can you think of what you might like to implement?

If you'd like to discuss this further to see if a professional therapist could be helpful, contact us at Gaithersburg Counseling Center, at 240-274-5680 or admin@HealingLLC.com. Or you can visit our website for more information at www.HealingLLC.com.

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

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

Another Look at Healing, LLC - Gaithersburg Counseling Center Moved!

Come by and check out our new office in Gaithersburg, MD!!! We move into a beautiful new suite.
We are now offering daytime, evening and weekend counseling for individual, couples, family and group therapy. We help children, teens and adults live happier, healthier lives!

Contact me for more information at Admin@HealingLLC.com or 240-274-5680 or visit our website at www.HealingLLC.com.

Pictures to follow soon!!!

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 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

Why Is Going to Therapy So Difficult?

Ever feel like therapy is too hard or wished it didn't have to be so hard? Most people have that feeling at one time or another during a course of treatment and it may help to have a bit of understanding of why it is such a challenge and what is going on inside of you. So, first, applause to you for taking a step in a direction of helping yourself!  Regardless of what you might feel you need help with, actually looking at what is getting in your way of change can begin the changing process! As you already may have realized, change itself is difficult. Look how long you have been going along in your life, feeling, acting, behaving, being this certain way. Even when you have the best of intentions of changing; said change is often still quite challenging. 
We as humans are hard wired to build up defenses (essentially ways of protecting ourselves from "potential" harms way). When you come to therapy often times those defenses are no longer working effectively for you. It is likely because the defenses have become more of a barrier to those around you and yourself from feeling whatever it is that you may feel. A well trained therapist will help you to become aware of these defenses and feelings that arise during your sessions and explore what might be occurring. Your therapist wants to help you reach your goals; with time, patience, and a good fit you may just see and feel some of the change you are hoping for and working towards.Try and be kind to yourself during this process; its tough, though you are worth it.


For more assistance finding a therapist who is a good fit for you, feel free to call our office at 240-274-5680 or for more information about our therapists, visit www.HealingLLC.com.

Take Good Care,
Amy Hooper, LCSW-C, CEAP

What to say when someone dies...

Everyone experiences the loss of a loved one as part of life. Though it is a part of life, it can often be a difficult one to know how to navigate for those directly and indirectly affected by such losses. Others losses can remind us of our own recent or distant losses. You may be afraid to say “the wrong thing”; however if you stop and think about it, is there a “wrong” way to show and express your sympathy for ones loss? Take this opportunity to really stop and think…

Now, in thinking about someones loss try and challenge yourself to wonder what you would want and need  from a friend, co-worker, or family member if you were the one closely affected by the death.

Do you want someone to be with you?

Do you need some space and time to reflect?

Do you need to not think about making dinner for the next week?

Do you want a hug and a good cry?

It is important to remember everyone grieves differently, in our own way and own time. It can be helpful to keep in mind that even though some time may have passed, the loss is still very real and present for that person. Acknowledgement of this can be so meaningful; having a witness to ones grief (whether it  be a therapist or friend) can really offer the feeling of not being so alone.

If you have having a difficult time with a recent or previous loss, and want some support working through it, feel free to call our office at 240-274-5680 or email us at AnotherLook@HealingLLC.com to start getting the help you are looking for. 

Take Good Care,

Amy Hooper, LCSW-C, CEAP

Director, Another Look at Healing, LLC

Holiday Survival Guide Part 1 of 2

The holiday season has nearly come and gone. All of a sudden, 2013 is right around the corner. For some, this time of year brings feelings of joy and gratitude. It can be a time of great celebration as well. For others, maybe even you or someone you love, this holiday season may be a source of great stress. So how is it that, during a time so full of wonder and love, some of us can feel more pain than pleasure?

Holiday Challenges

1. Holiday Cheer: Seeing others so happy during this of year time can make you feel pressured to be happy, which may be a challenging if that is not how you are really feeling. This might contribute to feelings of not being understood and depression. May be talking to someone could help.

2. Sending Cards & Gift Giving: Making the list, checking it twice, then shopping for, buying and wrapping the gifts can be exhausting. Also, finding the money to pay for the gifts can put a strain on your budget and your mind. This can be overwhelming and stressful so why not simplify this year?

3. Traveling & Time Off of Work: Between the high cost of transportation, large crowds, losing work hours, having to divide the holiday time with other co-workers, amongst other issues, the holiday season might be more stressful than you planned. Some of these things may increase your fear of travel and/or anxiety about your finances. You could think about celebrating the holidays at home this year or making one trip instead of many.

4. Emphasis on Food & Party: This can be particularly trying for many with eating issues or substance abuse issues. For example, being surrounded by large quantities of food and alcohol might make the temptation too great and the pressure to “be good” almost unbearable.  If you struggle with your eating or substance use, you can get support from loved ones by letting them know, or talking to a counselor can help.

5. Spending Time with Family: Finding a way to visit everyone can be overwhelming and nearly impossible. Sometimes being with family can resurrect unpleasant times or dysfunctional family dynamics. Often the most difficulty is in remembering the ones you’ve lost, causing you to experience great sadness or loneliness. You can plan and prepare for family time. You can enjoy what you have and when you have had enough, it is OK to say “no”.

Note that on any given day, the above challenges could be major stressors for just about anyone. So at the holidays, it is important to pay special attention to your health and wellness. Therefore, it is our hope that the tips in our next post to help to empower you to have the courage to change what is not working for you and embrace what is. 

If the holiday time is stressful for you and you want some extra support, you can always call of office at 240-274-5680 or email us at AnotherLook@HealingLLC.com to set up an appointment to talk to one of our warm, caring therapists. Help is here.

*Free Depression/Anxiety Screenings in October*

I wanted to take a minute to let you know about a couple of our exciting Fall events. This includes a free anxiety and depression screening and low-cost therapy group that I thought might be of interest to you. Please feel free to pass the information along to anyone who might be interested.

As you may know, depression and anxiety affects many people and often goes untreated. Each year, depressive disorders affect around 18.8 million American adults, that’s 9.5% of the US population over 18. However, due to stigma and other factors, less than 1/2 of those suffering actually seek treatment.

To help fight the stigma around depression and help identify the problem, Another Look at Healing, LLC is conducting free National Depression Screening Days in October. As part of the program, participants will have the opportunity to complete brief, anonymous screenings for depression, bipolar disorder, generalized anxiety disorder and post-traumatic stress disorder. Participants will be able to learn about the symptoms of depression, and how to help a friend or family member who may be at risk. Participants will also have the option of talking to a health care professional about any concerns they may have and they will receive multiple referrals to local treatment services.

Screenings will be offered from 9am to 9pm, Monday through Saturday, by appointment during the month of October. For more information about the screenings or to set up an appointment, contact Amy Hooper at AnotherLook@HealingLLC.com or call the main office at 240-274-5680.

In addition to the free screenings, we also offer individual, couples and family therapy. We have added on lost-cost therapy group for individuals who want support working through their interpersonal difficulties, including, but not limited to, depression and anxiety. I have included a flyer for our upcoming Personal Growth Therapy Group, as well as details about our practice for your review.
I look forward to collaborating with you in the future!

Take Good Care,

Amy L. Hooper, LCSW-C, CEAP
Director, Another Look at Healing, LLC
www.HealingLLC.com
AnotherLook@HealingLLC.com
240-274-5680

New Teen & Adult Therapists for Anxiety, Depression & Relationship Issues

Hello! We hope you are enjoying the beginning of Fall! We are excited to announce the addition of a two new therapists to our busy private therapy practice! We hope you will join us in welcoming Jill Gordon, LCSW and Simone Bramble, LCSW-C to our counseling and wellness center which offers day, evening and weekend hours and reasonable rates (including a sliding scale) to help make therapy accessible and available to anyone who is looking for individual, couples, family or group counseling during these difficult times. 

The focus of our practice is on identifying each client’s unique needs so we can create an individual treatment plan to promote healthier, happier living.

 

Jill Gordon, LCSW is enthusiastic, non judgmental and compassionate in her work with teens and adults. She believes in creating a validating, supportive, empowering environment and uses a Cognitive Behavioral Therapy (CBT) approach to help her clients make practical changes in their lives in the following areas:
 Teen Issues:
   School Stress, Friends Issues, Parent/Child Issues, Depression/Anxiety, Self Esteem
Adult Issues:
   Depression, Anxiety, Work Related Issues, Stress Management, Relationship Issues, Communication,
   Interpersonal Problems, Life Transitions, Abuse & Trauma, Assertiveness Issues

                 

Simone Bramble, LCSW-C is caring and experienced in helping teens, adults and families. She uses a directive, strengths based, Cognitive Behavioral Therapy (CBT)  approach to help guide clients with the following issues:
 Teen Issues:
   School Stress, Friends Issues, Parent/Child Issues, Depression/Anxiety, Self Esteem
Adult Issues:
   Depression, Anxiety & Stress, Work Related Issues, Anger Management, Relationship Issues
Couples/Family Issues:
   Communication, Interpersonal Problems, Fighting, Problematic Sexualized Behavior, Assertiveness Issues

As we continue to build our practice, we welcome any clients who you feel would be a good fit to work with one of us. We can be reached by calling the office at 240-274-5680 or by email to AnotherLook@HealingLLC.com.  For more information about the practice, or us please visit our website at www.HealingLLC.com.

Take Good Care,

Amy Hooper, LCSW-C, CEAP
Director, Another Look at Healing, LLC
AnotherLook@HealingLLC.com - Contact me with questions!

More Suggestions for Creating the New You This Summer

Below are a few more suggestions about how to move forward with your life and become the you, you want to be!

Get Rid of Your Old/Unhelpful Habits
So many of us have habits that are not helping us move forward. Some examples of these are wanting to live a healthier life but smoking cigarettes. Or, wanting to be more positive and optimistic but continuing to put yourself down and down play your uniqueness and specialness. Think about what old habits you want to eliminate this season.

Spring Cleaning!
Cleaning of the house, cleaning of the car or cleaning out your closets is common this time of year. Getting rid of old stuff that you never use can free you from some heavy weights you could be carrying around. Give away the things you do not use to someone who could really benefit from them. Giving to others is a great way to make you feel better about yourself. Unload the old and in with the new.

Plant Your Garden
Decorating your home with plants and trees will freshen up the look of your home and help to create a spring atmosphere all around you. More plants in your house means more oxygen. The more oxygen you have, the more clearly you will be able to think, breathing will be easier and cleaner air means healthier lungs.

Health Check Ups: Preventative Care
Sometimes we get caught up in our work and our daily routine and we completely forget about or ignore taking care of our health. We tend to think, unless something is bothering us, we do not have to see the doctor. It’s crucial to acknowledge that many illnesses and health problems cannot be sensed or identified by us in the early stages. That is why it is so important to get checked annually. Make a list of doctors that you need to see: primary care doctors, dentists for teeth cleaning, eye doctors, dermatologist for preventative skin check, women to see their OB-GYN and get their mammogram. Men should also see their primary care doctors and be sure to discuss if there is a need for a prostate exam.
Don’t forget! Get your mental health check up! One screening session with a counselor or therapist can be very helpful in preventative care by helping you build resilience or by giving you the support you need if you are struggling with depression, anxiety, or a difficult life transition.

Get Moving
Moving means living healthier and your energy flowing better through you body. Sign up for yoga classes, go dancing or visit your local gym. Cannot afford it? Try to use websites like livingsocial.com or groupon.com for amazing daily or monthly deals around your area. Various offers and deals can be provided not just for sport centers and dancing or yoga studios but also for good, healthy restaurants, salons, spas and other hot spots where you can treat yourself. Or if you are looking for free ways to get moving, go outside and enjoy the spring air with a nice walk alone or with a loved one or friend. You can also get out your bike, pump up the tires and go for a bike ride in a quiet neighborhood or park. Next time you have an errand to run close to home, try walking to the store and taking the time to enjoy the lovely spring weather, or walk on different streets in your neighborhood instead of jumping in the car to go a few blocks.

Eat Healthy
Try to figure our what types of foods your body needs and eat what makes your body feel good. You can really enjoy healthy eating and not consider it a burden if it gives you energy and boosts your mood. Experiment and try new recipes with different foods such as Quinoa (pronounced Ki-nwa), a plant bearing tasty seeds, because is not a grain, it has an added benefit of helping reduce inflammation, or try adding Bok Choy to your stir-fry, it is a popular Chinese vegetable.

Take Time for Yourself
Try to dedicate at least 20-30 minutes or even an hour each day to you. Relax, practice deep breathing, meditate, listen to your favorite music, take a few minutes to call or text your parents and friends and let them know how you are doing. Do not forget to remind yourself how great and unique you are and to be grateful for all the wonderful things in your life.

Moving Forward
Moving forward can be one of the most important parts of becoming who you want to be. It helps to forgive yourself and others so you can move along in your life and not be stuck in the past. Getting rid of old junk (includes past hurts, bad habits and so on) can be very rewarding and freeing. Forgiving and accepting yourself and forgiving the people who hurt you in the past is the best remedy for your emotional and mental health.

For more information, visit www.HealingLLC.com for details.

A Sex Therapist's Tips for Relationships

Written By: Dr. Stephanie Buehler, Director, The Buehler Institute

"Never fear, Dr. Buehler is here!  Some prime ideas for keeping cool when things are too hot (and not in a good way).

1.  Learn anger management.  I don't know why this isn't really taught as a subject in school.  Everyone needs to know how to prevent becoming a personal flame thrower.  Here are some tips from Mayo Clinic.  Learn them and use them.

2.  Learn to contain problems.  Unless something is really, truly urgent, it's often best to hold back on criticism, even if you intend to be helpful.  Repeat criticism becomes nagging.  When your partner does something, tuck it away to talk about later, when you are both calm.  In fact, this morning a client resolved to put such things on their phone, then review them at the end of the week to see what was needed for discussion.  So whatever clever thing you are going to fling at your partner, zip it, tuck it away, and bring it up later.  Chances are that with time it won't seem so important, and the two of you really can come up with a solution or resolve to do better.

3.  Accept conflict.  There is no such thing as a conflict-free relationship.  Trust me, when couples tell me that there is no conflict, if they get me alone, it all comes out in a vent, like steam.  Keeping peace is not a good goal.  You need to learn how to communicate assertively and resolve conflict, not just sweep it under the rug.

Here are some steps for rational conflict resolution:

• Identify the problem.  You may be arguing about two different things. (Not that that's ever happened in my household, don't think it has.) 
• Create several solutions.  Do not criticize them.  Write them down.   
• Reflect on the solutions.  Do not talk yet.  Just look at the list and see if any of the solutions is more apt to satisfy both parties.
• Discuss the solutions.  If things start to get heated, take a break.  (See tips on anger management, above.)  Keep the discussion focused on resolving the conflict.
• Agree on a solution.  Not "the perfect solution."  A solution.
• Try the solution to see how it works.
• Re-evaluate and adjust as needed.  Go back to the list of solutions if the solution you chose really didn't work.  

4.  Stay on your side of the line.  Respect your partner's individual opinion.  No put downs.  People may not agree but they still love one another.  The idea isn't to have your partner prove their love by allowing themselves to be won over.  The idea is to create a win-win relationship, at least as much as humanly possible.

5.  Sex.  Have some.  Even if you aren't feeling quite in the mood, it is a good idea to put aside conflict and make love, not war.  It will make you feel closer and can make the problem solving easier.  If you really aren't up to making love, then at least try a hug or a little humor to show that even though you are upset, you still love your partner. 

If your relationship is filled with constant conflict, something else is going on:  poor communication, painful feelings and resentment, or inability to understand what the point is of having a relationship at all.  That's when it's time to contact a professional.  Life is too short, isn't it, to fight all the time?"
I thought this was too good not to pass along. We have therapists in our practice who specialize in couples counseling and relationship issues. So, if you want help working on any of the above recommendations, call us today at 240-274-5680 or send me an email to AnotherLook@HealingLLC.com. Visit www.HealingLLC.com/cso for details.

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