Exercise and Mental Health

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

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

-Making yourself a priority (body and mind).

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

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

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

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

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

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

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

Body Image and Summertime

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

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

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

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

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

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

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

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

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

Guest Post by Amy Hooper from Another Look at Healing

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

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

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

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

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

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

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

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

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

Take Good Care,

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

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

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

Guest Post by Amy Hooper from Another Look at Healing

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

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

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

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

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

Take Good Care,

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

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

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


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

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

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

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

trips (online too).

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

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

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

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

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

5. One thing at a time!

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

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

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

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

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

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

Take Good Care,

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

Dena Alalfey, Graduate Intern

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

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

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

Stress - /stres/

noun

1. Pressure or tension exerted on a material object.

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

demanding circumstances.

verb

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

or writing.

2. Subject to pressure or tension.


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

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

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

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

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

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

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

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

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

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

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

and see what emerges as the response.



Take Good Care,

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

Dena Alalfey, Graduate Intern

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

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

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

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  

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

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

Self Help for 2014 - What are you resolving to do next year?

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 2014, 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, LLC – Counseling and Wellness Center, would like to offer several tips to help you along your journey:

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 that you don’t or what someone else can do that you want to be able to, 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.

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 holiday season, look inside to find the wisest part of you for the answers of what you want to accomplish this next year.

If you need any additional support learning how to become more authentically you, and have the healthier, happier life you always wanted, our counselors are available to help. Call us today at 240-274-5680 or email us at AnotherLook@HealingLLC.com for a free consultation.  

Holiday Health Tips, Holiday Survival Guide Part Two

Holiday Health Tips

1. Try to stay relaxed and maintain a positive outlook. While there are stressors, there is also much to be thankful for.

2. Be mindful of over commitment and overspending.

3. Balance work, home, and play.

4. Recreation and Social Connection: Plan fun activities with friends, family, partners and other loved ones. Attend a community event (theatre, music, lecture, etc.).

5. Get support: Having someone (family, friends, co-workers, sponsors, therapists, etc.) to talk to can really lighten the burden of the stress you feel.

6. Do something spiritual if that is important to you: Visit your place of worship. You may find comfort and perspective from your spiritual community.

7. Take care of your body:

8. Eat well and avoid alcohol or other drugs.

9. Exercise regularly & maintain a routine.

10. Make sure to get proper sleep.

11. Stay active: Volunteer or find another meaningful and satisfying activity in which to engage. Pick up an old hobby. Call an old friend. Bake cookies. Finish that home project you’ve been putting off.

12. 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.

Wishing you a Healthy, Happy Holiday Season and a very Happy New Year!

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.

Personal Growth Support Group Information

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 our upcoming Personal Growth Support Group. A support group is a safe, protected environment where you can get help and support from others while you learn to make changes in your life. Discussing current and past issues and receiving feedback from the other group members can help you gain valuable perspective, problem solve your current issues and create lasting change. This group is for you if you are feeling stuck, who want more from life and/or your relationships and want to work on developing into the person you want to be.

Benefits

- You will be given an opportunity to gain valuable insight into your feelings, your motivations and your behaviors, get help with the issues you are struggling with and start to make changes in your life.

- The cost for each individual is significantly less that it would be to attend weekly therapy sessions (costing over $100 per week). Additionally, social support is a critical part of moving towards wellness. With group therapy you can learn about the roles you play in your life - without judgment from a spouse, family member or friend.

- Often when we help others, we help ourselves. By being honest with others and showing your true self, we often develop more insight, more understanding and more motivation to change all the while helping others learn about themselves.


Logistics

Date/Time: The new group will be starting soon and will most likely be meeting on Tuesdays, Thursdays or Fridays from 7:30-9pm with Lev Grotel, our therapist specializing in group therapy.

Location: We will be meeting at 849 Quince Orchard Blvd. Suite D. Gaithersburg, MD 20878.

Cost: The cost is usually $50/week for this group, however, due to these difficult economic times, we can reduced the rate to $35 per 90 minutes session based on need.

Contact Information: If you have any questions about the group or would like to set up your pre group interview to see if the group is a good fit for you and you are a good fit for the group, please call the office at 240-274-5680 or email Amy Hooper at AnotherLook@HealingLLC.com. Visit www.HealingLLC.com for more information.

Thanksgiving Tips – Food for Thought!

Each year, we look at why the holiday season is such a difficult time for many people. A few of the reasons we over viewed were: Family Time, including the in-laws, Traveling Issues, Long To Do Lists and of course Holiday Meals. In this blog, we will look more specifically into a few of these topics and discuss some specific steps to help relieve holiday stress.

“I always overeat during the holidays, how can I stop?"

1. Mindfulness! During the meal, be present and pay attention to yourself.
Are you filling your plate to the brim just because that’s what everyone else does? Are you drinking alcohol to “loosen up”, if so, identify what is making you feel uncomfortable and address it directly. Are you actually tasting each bite, or just the first few and then you slip into robotic eating mode? Do you eat to quickly to even give yourself time to feel full?

2. Treat Yourself! Allow yourself permission to feel good both before and after the meal. If you always end up feeling so stuffed it is painfully uncomfortable, or you feel guilty afterwards, treat yourself to the gift of feeling good. Know that you can eat a wonderful meal, and even have dessert without completely filling yourself until you want to pop! Take less food – you can always go back for seconds if you are still hungry. You earned the right to feel good.

3. Enjoy Nature! Take a Walk. After the meal, get the family together or a special relative to take a walk with. This will give you some time to talk, get some fresh air, use your muscles and energize.

4. Match Making! If you feel like eating cassarole, don’t eat salad and expect to feel satisfied. If you want a slice of pie, don’t restrict yourself from doing so or you could end up eating the whole pie 2 hours later! It helps to check in with yourself and your body to see what you are hungry for – does your body feel like it needs carbs, protein, sweets? If you eat what your body wants you to eat – make matches between what you want and what you have – then you are more likely to feel satisfied after each meal.

Have a wonderful Thanksgiving! Meanwhile, I would LOVE to hear your feedback! Send an email to AnotherLook@HealingLLC.com with any questions or comments, and let me know what helps you de-stress over the holiday season. All communication will remain confidential. For more information, visit www.HealingLLC.com/therapywork for details.

Thanks for checking in!
–Amy L. Hooper, LCSW-C, CEAP
Director, Another Look at Healing, LLC

How To Create a Positive Body Image

Developing a positive body image and a healthy mental attitude is crucial to a person’s happiness, mental health and wellness. We have compiled a list of the top 8 ways to improve your body image so you can feel good about yourself!

Exercise - but not to lose weight. Certain types of exercises will help you to focus your mind and learn about your body. This will in turn improve your body image! Take a yoga, Tai chi or pilates class. These workouts are great not because they help you lose weight, but because they demonstrate how to focus in on how our bodies feel. The emphasis of these types of exercises is to be in touch with your body; understand the complicated nature of the body; and, recognize how incredible our bodies are as they help us move, lift and even hug. Pay attention to your body and do not try to ignore or hide it. These classes also allow us to feel more in control and comfortable with our own bodies relatively quickly. All of this helps build confidence and self-esteem, which directly impacts our body image, and ultimately develops empowerment and strength.

Relaxation or Meditation. By practicing deep relaxation or meditation, you can redirect your mind away from self-critical thoughts, and refocus toward more positive ways of thinking. This can help you gain perspective and decrease anxiety.

Values Matter. Focus on your inner values. If you want to be a kind empathetic person, practice empathy and kindness. Not just to others, but to yourself as well! Understanding that who you are is more important that what you look like can help lead to more acceptance and self-love.

Affirm. An affirmation is a short, positive statement about you in the present tense. This statement affirms what you most want and need in your life. The reason for having an affirmation is to calm intrusive anxiety and worries, correct negative beliefs and to prevent self-sabotaging. In short, the affirmation you create will help you to feel calm, grounded and in control. Try creating your own affirmation. Repeat it to yourself throughout the day, particularly during times of stress. This statement will remind you of what an incredible woman you truly are and what you can accomplish with your strengths. Create and repeat positive affirmations such as “I love and approve of myself'” or “I am a strong, confident person”.

Find Your Assertive Self. Learn to practice assertiveness skills. Being assertive and having a sense of self-control helps you to like who you are. Practice saying “no” when you do not want to do something someone asks of you. Speak up about what movie you want to see instead of following what someone else wants. If you would like for something to happen – ask for help. You might actually get what you want and feel better about yourself for making it happen.

Self-Care. Treat your body respectfully. Nourish it with the healthy food it wants. Do not abuse your body with hours on the treadmill; enjoy a fun walk outside instead. Take a warm bath; get a massage; or simply pamper your skin with lotion if it gets dry or sunburned. These are ways to take care of yourself. If you practice self-care and self-love, you will feel more accepting and positive about your body and yourself.

Adventure. Read fun books, find new hobbies, new friends, study art, or a new language – just try something new. Doing new things will stimulate your brain and help you to see the world differently. It will also help you to take your mind off those negative thoughts.

Attitude. Have an attitude of gratitude. Take time to reflect on all the positive things in your life every day. Think about everything you have and can practice being grateful for. Each night think of one thing that happened during the day that was good or fun or positive. Maybe you helped someone crossing a street; picked up litter from the sidewalk; walked 4 blocks to run an errand instead of jumping in the car; called a friend you haven’t spoken to an several weeks; turned your phone or computer OFF for 15 minutes to have some quiet, introspective time.

Thoughts? Comments? We welcome your feedback. Contact us today at AnotherLook@HealingLLC.com, by phone 240-274-5680 or check out our website at www.HealingLLC.com.

I always overeat during the holidays, how can I stop?

1. Be Present! During the meal, pay attention to yourself. Are you filling your plate to the brim just because that’s what everyone else does? Are you drinking alcohol to “loosen up”? If so, identify what is making you feel uncomfortable and address it directly. Do you actually taste each bite, or just the first few and then you slip into robotic eating mode? Do you eat to quickly to even give yourself time to feel full?
2. Treat Yourself! Allow yourself permission to feel good both before and after the meal. If you always end up feeling so stuffed it is painfully uncomfortable, or you feel guilty afterwards, treat yourself to the gift of feeling good. Know that you can eat a wonderful meal, and even have dessert without completely filling yourself until you want to pop! Take less food – you can always go back for seconds if you are still hungry. You earned the right to feel good.
3. Enjoy Nature! Take a Walk. After the meal, get the family together or a special relative to take a walk with. This will give you some time to talk, get some fresh air, use your muscles and energize.

Let’s not forget what the holidays are really about - time for gratitude, love (for self and others), family and giving.
If you are feeling overstressed or depressed about the holidays and cannot find a way to manage all of those feelings, or if you begin to feel anxiety or depression that interferes with your life, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at AnotherLook@HealingLLC.com. For more information, visit www.HealingLLC.com/cso for details.