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

Managing Family Relationships During the Holidays

While it might be the most wonderful time of the year for some, for others it may be a difficult time to manage. The happy picture of the family gathered around the table, decorating the Christmas tree, or lighting the menorah may be real for many. There are others that have a different kind of experience in the family of origin and may have other feelings around the holiday season. Gathering with the family may be a tough, conflicting decision to make-wanting to be together with family and at the same time perhaps wanting to avoid a particular relative or keep some distance from some unhealthy family dynamics.

This holiday season try and allow yourself the permission and healthy opportunity to consider and implement what your needs are and what feels right for you. Respecting your own feelings, experiences, and wants and needs could be new to some. This might mean making different decisions or trying a new response to an old situation. That could mean choosing not to attend a gathering, or setting a brief time to go, say to visit for dessert. You may also contemplate getting together with friends, staying home, or creating your own fun and safe traditions.

The holiday times for the healthiest of families can be stressful! If you are struggling with this holiday season and would like to see if meeting with one of our counselors could be helpful for you, contact us at Gaithersburg Counseling Center at admin@healingllc.com, www.healingllc.com or 240-274-5680.

Tips For A Good Nights Rest

Many can relate to the lethargic symptoms associated with the lack of a good nights sleep. Without a routine good nights rest the effects of sleeplessness can be felt in daily functioning at both home and work. Sleeplessness can be a factor or symptom in some mental health disorders such as depression and anxiety. There are also more significant sleep issues that could be attributed to medical conditions such as sleep apnea or insomnia. It is always encouraged to discuss any sleep related concerns with your medical and mental health providers to help determine the cause and help guide best treatment for you,

Some suggestions to support a good nights sleep:

-put phone and other electronic devices aside for 30 minutes to an hour before bedtime

-as much as possible, keep a consistent bedtime and wake time

-maintain the bed for sleep time only; if you have difficulty falling asleep, get up and do something else, like read on the couch or sweep the kitchen floors

-try calming aromatherapy, such as lavender oils in the bath or linen sprays intended for bed time use.  

-develop a night time routine (think of it like we do for children...a warm bath, glass of milk, read a chapter of a book, and lights out)

-if you are laying in bed and having difficulty falling asleep instead of counting sheep, try something that works your brain differently, like recalling the first and last name of those you attended grade school with, in alphabetical order (e.g., Alison Smith, Bob Brown, Charlie Moore)

-If you happen to be more sensitive to noise within or outside your home, consider purchasing a white noise machine or small fan to drown out any sounds that could prevent you from falling or staying asleep

- With a doctors approval, try an over the counter natural herbal remedy, such as Melatonin, Valerian, or Chamomile to help.

-If you are particularly anxious or depressed there is a likelihood that you will experience some sleep disturbance, so it may be beneficial to consult with your primary doctor or psychiatrist to discuss more medical based interventions to help you get the best rest possible

If you find yourself having difficulty falling asleep or staying asleep and would like to discuss this with a professional counselor to see how we may be of help, contact us at Gaithersburg Counseling Center at 240-274-5680, admin@healingllc.com or visit our website atwww.healingllc.com

The Weather and Your Mood

Based on the recent long stretches of rainy, cloudy, cool spring weather you may wonder about the effect this environment might have on your mood. Looking out the window on a rainy day can feel almost underwhelming where you just want to crawl back into bed and stay there. If you are already susceptible to feeling sad and lonely, the dreary weather certainly doesn't help.  

Formerly referred to as "Seasonal Affective Disorder" (appropriately, SAD); the actual clinical terminology in the DSM-5 is now "Recurrent Depressive Disorder with a Seasonal Pattern" that occurs at a specific time of the year that otherwise is not present. The DSM-5 criteria for diagnosing depression with a seasonal pattern includes having these experiences for at least the last two years:

• Depression that begins during a specific season every year
• Depression that ends during a specific season every year
• No episodes of depression during the season in which you experience a normal mood
• Many more seasons of depression than seasons without depression over the lifetime of your illness

While it may not feel good to experience a seasonal pattern of depression, the positive to having a seasonal mood shift is that you are likely able to plan ahead for it. For example, before winter begins may be an opportunity to look ahead to what you might need to feel well later. This may include getting more supportive therapy during this time, stepping up an exercise routine to get that extra boost of serotonin (the chemical that stabilizes and boosts your mood); using a light box: http://www.mayoclinic.org/tests-procedures/light-therapy/home; signing up for a new activity; exploring with a Psychiatrist if a mood stabilizing medication would be appropriate and helpful to bridge you to the next season so you can feel better. 

On a day to day basis if you notice a drop in your mood and energy perhaps related to the weather, consider some of the following tips to keep your mood up:

* Listening to fun, feel good music

* Get out of the house and do something different such as visiting a museum or getting together with a friend

* Watching a funny movie

* Meditation or yoga

* Go play with puppies, or kittens, or babies (whatever makes you smile)

Next time you see the rain drops falling outside your window, stop and think how you may be able to buffer your mood from dropping as well. If you are concerned about your mood regardless of the weather and want to see if meeting with a therapist could benefit you, contact us at Gaithersburg Counseling Center at admin@healingllc.com or 240-274-5680, or you can visit our website at www.healingllc.com.

The Weather and Your Mood

Based on the recent long stretches of rainy, cloudy, cool spring weather you may wonder about the effect this environment might have on your mood. Looking out the window on a rainy day can feel almost underwhelming where you just want to crawl back into bed and stay there. If you are already susceptible to feeling sad and lonely, the dreary weather certainly doesn't help.  

Formerly referred to as "Seasonal Affective Disorder" (appropriately, SAD); the actual clinical terminology in the DSM-5 is now "Recurrent Depressive Disorder with a Seasonal Pattern" that occurs at a specific time of the year that otherwise is not present. The DSM-5 criteria for diagnosing depression with a seasonal pattern includes having these experiences for at least the last two years:

• Depression that begins during a specific season every year
• Depression that ends during a specific season every year
• No episodes of depression during the season in which you experience a normal mood
• Many more seasons of depression than seasons without depression over the lifetime of your illness

While it may not feel good to experience a seasonal pattern of depression, the positive to having a seasonal mood shift is that you are likely able to plan ahead for it. For example, before winter begins may be an opportunity to look ahead to what you might need to feel well later. This may include getting more supportive therapy during this time, stepping up an exercise routine to get that extra boost of serotonin (the chemical that stabilizes and boosts your mood); using a light box: http://www.mayoclinic.org/tests-procedures/light-therapy/home; signing up for a new activity; exploring with a Psychiatrist if a mood stabilizing medication would be appropriate and helpful to bridge you to the next season so you can feel better. 

On a day to day basis if you notice a drop in your mood and energy perhaps related to the weather, consider some of the following tips to keep your mood up:

* Listening to fun, feel good music

* Get out of the house and do something different such as visiting a museum or getting together with a friend

* Watching a funny movie

* Meditation or yoga

* Go play with puppies, or kittens, or babies (whatever makes you smile)

Next time you see the rain drops falling outside your window, stop and think how you may be able to buffer your mood from dropping as well. If you are concerned about your mood regardless of the weather and want to see if meeting with a therapist could benefit you, 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.

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

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

What do you like about yourself!? This may be a challenging task at first, but start a file on what you like about yourself. Take your time writing it and as you write it think about what it feels like to write it. You may expand this list by writing down compliments people give you! Try to visit this file daily and read what you have, notice your thoughts, feelings, and physical sensations that arise while writing in the file and also while re-reading it.

Maybe these couple of exercises will help you feel more positive, grounded and balanced. Whether or not they are helpful, they might give you some insights or topics to discuss further with a counselor or trusted friend.  At Another Look at Healing, Counseling Center, 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.

Announcing: Free Phone Consultation!

We are now offering a free phone consultation! Also, special discounts are available for individual, couples and group counseling if you call us before March 25th to discuss setting up an appointment. Call today 240-274-5680.


Announcing: Personal Growth Group Openings! 
*Only 2 spaces left*

Are you feeling stuck and want to work out your issues?
Do you value self-reflection and want to find greater understanding of yourself?
Are you looking for support in changing your life for the better?

If you answered yes, consider participating in our personal growth group. A psychotherapy group is a safe, protected environment where you can learn about both who you are and how you are with others. By discussing issues and receiving feedback from the other group members you can learn to understand how you feel and how others react to you. This group is for people who are facing a range of concerns including: difficulty communicating, lack of interpersonal skills, trouble getting what you want out of life, loneliness, poor self-esteem and social anxiety.

For more information or to sign up for a pre-group interview to determine whether the group is right for you, please call or email us directly at 240-274-5680 or AnotherLook@HealingLLC.com and ask for a pre-group interview session with Lev Grotel.

If you have any comments or questions, please send them to AnotherLook@HealingLLC.com.

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

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 

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

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

When life hands you lemons…

You don’t have to make lemonade. You can make lemon bars, lemon cookies, or you don’t have to make anything at all! You can hold them, look at them, throw them, squeeze them, juggle them, give them away, peel them, or anything else you might imagine! In this day and age opportunities may seem endless, and while that might sound wonderful to some, the abundance of choices may lead others to feel overwhelmed and stressed out. So if lemonade sounds good to you, then start squeezing! Others may want to weigh out other options before deciding what to do with their lemons.

The great thing about life and choices is just that: you have the choice! YOU get to choose! So if that choice feels more like a trap ask yourself what are the possible best and worst anticipated outcomes? Usually, life falls somewhere in the middle.

If the choices feel too overwhelming or you want support dealing with stressful times, counseling can help. Email us today for more information at AnotherLook@HealingLLC.com.

Take Good Care,
Amy Hooper, LCSW-C, CEAP
Director, Another Look at Healing, LLC Counseling and Wellness Center for Women and Families

12 Tips for Successful Sleep

Tips for better sleep - try out a few of these techniques and find out which ones work for you!

1. Turn off all electronics one hour before bedtime. This includes computer, TV’s and cell phones. The blue light from the LCD or laptop screen suppresses your body’s natural sleep chemical, Melatonin. Also, the action and engagement on the TV or computer makes your body’s daytime stress chemicals such as adrenaline spike making it difficult to sleep.
2. Establish a night time routine. The last 30-45 minutes before bed should be the same each night. Establishing a routine helps your body know what to expect when bedtime is approaching. This routine will cue your circadian, internal clock, to get ready for sleep.
3. Increase the amount of self-care and relaxation activities in your life. Make sure you are relaxing and taking care of yourself. That might be reading a good book, taking a warm bubble bath or doing some light stretching as you get ready for bed.
4. Exercise early in the day. Getting your heart rate up each day can help improve sleep at night. Try to avoid exercising a few hours before bed, and try to get your work out in the morning or early afternoon. Not only is exercise good for your mood because it boosts the feel good chemicals such as Seratonin, it also decreases stress. Exercising will help your body use its extra energy during the day so you don’t have to lie awake at night.
5. Avoid putting chemicals in your body, especially the chemicals that are stimulants or depressants. This includes alcohol, caffeine, nicotine and other drugs. You might think alcohol will help you sleep because it is a depressant, but while you might fall asleep faster, the quality of sleep is decreased as the alcohol metabolizes.
6. Create the perfect environment. Make sure the bedroom is dark at night, and let light in when morning comes. You may have to turn your alarm clock around so the lights are not facing you or block blinking lights by covering them. Use soft, comfortable sheets and maintain a temperature that is comfortable for you. Creating the proper environment will help you sleep better.
7. Eat, Drink and be sleepy! Be sure to eat small meals throughout the day, the last one a few hours before bed. Also remember to drink water throughout the day and into the evening, just not too much right before bed or you will wake up to use the bathroom.
8. Try some Deep Breathing. Taking even 10 long, deep breaks helps decrease your heart rate and blood pressure, helping to prepare your body for sleep.
9. Practice a Progressive Muscle Relaxation exercise, which incorporates Deep Breathing and working each of the muscles of your body then releasing the tension. You can find step by step guides online or check out the following youtube video: http://www.youtube.com/watch?v=HFwCKKa--18.
10. Stop pressuring yourself to go to sleep, focus on the process of relaxing and winding down, the sleep will come. If you push yourself too hard to sleep, for example saying to yourself, “I have to go to sleep in the next 10 minutes or I will be tired tomorrow” it is too much pressure and you will have more trouble sleeping. Try reframing your thought to “I am feeling good, relaxing and getting tired now, and I will fall asleep when it is time to sleep.”
11. If you still find yourself unable to sleep, talking to a counselor can help you alleviate the stressors and anxieties that contribute to your not sleeping. If you would like to set up an appointment with one of our therapists, call 240-274-5680 for more information.
12. Medication can help. If you have tried all these options and still can not sleep, medication can help. There are a range of medications, from more natural options such as Melatonin to prescription medications that can help you get the sleep you need to feel rested and awake during the day.

Try out a few of these techniques and find out which ones work for you!

If you are looking to connect with one of the therapists at our center, we have three wonderful counselors at our practice who specialize in different areas. If you want help individually or as a couple, if you are feeling overwhelmed, anxious or depressed and want support managing all of those feelings, and getting help figuring out what to do, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at AnotherLook@HealingLLC.com and we can get you set up with a therapist who will be the best fit for you. Visit www.HealingLLC.com for details.

Trouble Sleeping?

Do you have trouble falling asleep or staying asleep? Do you often lie awake at night, thinking about and worrying about everything you have to do? If so, you are one of many people who has sleep troubles. Because sleep is so important to living a healthy life, we decided to devote the Winter edition of Healing Times to helping you get more sleep! Rest assured, there are many remedies to sleeplessness. The key is finding out which ones work for you.

In this blog, we will get down to basics and discuss the topic of sleep and in the next blog 12 solutions to your sleep problems. If you have a friend or family member who you think could benefit from learning about getting better sleep, please feel free to forward this newsletter to them.

We hope the information in this blog will help empower you to have the courage to change what is not working for you and embrace what is. This will, in turn help you live your life in a more fulfilling and meaningful way.

Remember: "May sleep envelop you as a bed sheet floating gently down, tickling your skin and removing every worry. Reminding you to consider only this moment." -Jeb Dickerson

While sleeping, the body is able to reenergize and recuperate. In addition, sleep helps your immune system stay strong. When you are asleep, your brain can process the events and stressors of the day, leaving you less overwhelmed with life if you get the proper amount of sleep. On the other hand, getting too little sleep can cause irritability, and/or a diminished capacity to handle stress, which can in turn lead to both physical and emotional issues.

Stayed tuned for 12 Tips for Improved Sleep, posted in February! If you have any comments or suggestions for what you want to see in our next blog, please send them to AnotherLook@HealingLLC.com. Visit www.HealingLLC.com/cso for details.

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC

Quiz: How much do you know about sleep?

Quiz published by: NIH Medline Plus Summer 2007 Issue: Volume 2 Number 3 Pages 18 - 19. http://www.nlm.nih.gov

Use this brief, time-saving questionnaire to help determine how much you know about sleep and to learn a few new facts.

TRUE OR FALSE ?

_____1. Sleep is a time when your body and brain shut down for rest and relaxation.

_____2. If you regularly doze off unintentionally during the day, you may need more than just a good night's sleep.

_____3. If you snore loudly and persistently at night and are sleepy during the day, you may have a sleep disorder.

_____4. Opening the car window or turning the radio up will keep the drowsy driver awake.

_____5. Narcolepsy is a sleep disorder marked by "sleep attacks."

_____6. The primary cause of insomnia is worry.

_____7. One cause of not getting enough sleep is restless legs syndrome.

_____8. The body has a natural ability to adjust to different sleep schedules such as working different shifts or traveling through multiple time zones quickly.

_____9. People need less sleep as they grow older.

_____10. More people doze off at the wheel of a car in the early morning or midafternoon than in the evening.

Snooze You Can Use—
Sleep Quiz Answers

1. False is correct. Although it is a time when your body rests and restores its energy levels, sleep is an active state that affects both your physical and mental well being.

2. True is correct. Many people doze off unintentionally during the day despite getting their usual night of sleep. This could be a sign of a sleep disorder.

3. True is correct. Persistent loud snoring at night and daytime sleepiness are the main symptoms of a common and serious sleep disorder, sleep apnea. Another symptom is frequent long pauses in breathing during sleep, followed by choking and gasping for breath.

4. False is correct. Opening the car window or turning the radio up may arouse a drowsy driver briefly, but this won't keep that person alert behind the wheel. Even mild drowsiness is enough to reduce concentration and reaction time. The sleep-deprived driver may nod off for a couple of seconds at a time without even knowing it—enough time to kill himself or someone else.

5. True is correct. People with narcolepsy fall asleep uncontrollably—at any time of the day, in all types of situations—regardless of the amount or quality of sleep they've had the night before. Narcolepsy is characterized by these 'sleep attacks,' as well as by daytime sleepiness, episodes of muscle weakness or paralysis, and disrupted nighttime sleep.

6. False is correct. Insomnia has many different causes, including physical and mental conditions and stress. Insomnia is the perception that you don't get enough sleep because you can't fall asleep or stay asleep or get back to sleep once you've awakened during the night. It affects people of all ages, usually for just an occasional night or two, but sometimes for weeks, months, or even years.

7. True is correct. Restless legs syndrome (RLS) is a medical condition distinguished by tingling sensations in the legs—and sometimes the arms—while sitting or lying still, especially at bedtime. The person with RLS needs to constantly stretch or move the legs to try to relieve these uncomfortable or painful symptoms. As a result, he or she has difficulty falling asleep or staying asleep and usually feels extremely sleepy and unable to function fully during the day. Good sleep habits and medication can help the person with RLS.

8. False is correct. The human body's biological clock programs each person to feel sleepy during the nighttime hours and to be active during the daylight hours. So people who work the night shift and try to sleep during the day are constantly fighting their biological clocks. This puts them at risk of error and accident at work and of disturbed sleep. Sleeping during the day in a dark, quiet bedroom and getting exposure to sufficient bright light at the right time can help improve daytime alertness.

9. False is correct. As we get older, we don't need less sleep, but we often get less sleep. That's because our ability to sleep for long periods of time and to get into the deep restful stages of sleep decreases with age. Older people have more fragile sleep and are more easily disturbed by light, noise, and pain. They also may have medical conditions that contribute to sleep problems. Going to bed at the same time every night and getting up at the same time every morning, getting exposure to natural outdoor light during the day, and sleeping in a cool, dark, quiet place at night may help.

10. True is the correct answer. Our bodies are programmed by our biological clock to experience two natural periods of sleepiness during the 24-hour day, regardless of the amount of sleep we've had in the previous 24 hours. The primary period is between about midnight and 7:00 a.m. A second period of less intense sleepiness is in the midafternoon, between about 1:00 and 3:00. This means that we are more at risk of falling asleep at the wheel at these times than in the evening--especially if we haven't been getting enough sleep.

If you are looking to get some help with your sleeping or other issues but are not sure where to start, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at AnotherLook@HealingLLC.com and we can get you set up with a therapist that will be the best fit for you. Visit www.HealingLLC.com for details.