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.

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 Issues

Summer is here. As the weather gets warmer, people pull out their summer clothes, start special diets, and star spending hours in the gym. With trips to the beach and the warm weather, summer time reveals more skin that would otherwise be covered. Are you confident with your looks? Are you emotionally and mentally prepared for the pool and beach season? Will you let your beauty shine through? In this article, we will discuss the topic of creating a positive body image so you can always feel good about yourself.

Unfortunately the problem of stereotypes in today’s world is poisoning our self-esteem. Magazine cover models have “perfect” faces, are underweight and disproportionate. Actresses and actors from Hollywood look one way, which often makes us think that we are imperfect or even ugly if we don’t look that way. Expensive designers clothes are only made in small sizes and often people starve themselves in order to fit into the cloths. Individuals following unhealthy diets in order to fit in those clothes may have not only an unhealthy relationship with food, but disordered eating as well.

Many of us have a tape playing in our minds of ideas we have heard or interpreted from the people in our life. Some of us think “I’m not good enough” or “I’m ugly”. We often act as harsh self-critics and tend to blame ourselves for any perceived flaw. It takes effort, but if we can recognize these negative messages we are telling ourselves, we can work to turn them around and instead say to ourselves “I am good enough” or “I am beautiful”. So often we forget that our uniqueness makes us who we are – and who we are is special and worthy of praise!

Study conducted by Swedish psychiatrists Allebeck, Hallberg et al. demonstrated that individuals with a negative body image tend to have a distorted perception of his or her shape, size and height. The imperfections that are obsessed over are not even real! Often we compare our bodies to others, and feel shame, disgust and anxiety. We believe that others will judge us negatively, but that is because we judge ourselves . Being unhappy with your body can affect how you think and feel about yourself as a person. A poor body image can lead to emotional distress, low self-esteem, anxiety, depression, eating disorders, and sometimes even suicide (Stein, 2003).

Developing a positive body image and a healthy mental attitude is crucial to a person’s happiness, mental health and wellness.

Stay tuned for our next post - The Top 8 Ways to Improve Your Body Image.
For more information, visit www.HealingLLC.com/cso for details. 

How does Exercise Help your Mood?


Did You Know that since the early 1900's there have been over 100 studies done on the relationship between exercise and decreased depression?

Exercising releases those “feel good” brain chemicals known as neurotransmitters and endorphins. Neurotransmitters are particularly interesting because they are the chemicals in which anti-depressants are said to boost. Exercise has also shown to reduce immune system chemicals that often worsen depression.

Although the effects of exercising on mental health are not completely clear, it is definite that there is a positive effect on a person’s psychological and emotional health when they exercise. One study in particular used three groups of people. One group exercised, one group took Zoloft, and one group did both. Incredibly, the group that solely exercised did better than both of the other two groups. Read more on this study at http://mentalhealth.about.com/cs/mindandbody/a/exercisedep.htm.

Times of Transition - New Ideas for a New Season

Summer has ended and the leaves are turning color. Are you feeling stuck? What types of transitions are you thinking about? Are there some changes you are looking to make? If so, what is stopping you? What benefit do you get from not changing – is it less effort, more familiar, comfortable? What could be the benefit of making changes – do you want to feel renewed, energized, and back in balance?


If you are looking to start fresh or transition into a new chapter of your life, take a look at the below tips for how to start.


1. Make a list of what you want your life to look like in 3 months, 6 months or next year. Do you want to spend more time with friends or family? Do you want to decrease the stress in your life?


2. Once you have made your list, figure out how you can make the changes and what is stopping you. For example, if you want more time with friends, can you meet a friend on your lunch break, stop by to see them on your way home, or have a potluck dinner party?


3. Clean out your life. Many dream interpreters believe that when you dream of your house, you are really dreaming about your life. The main floor of your home is your daily life, the basement is the deeper issue. You can clean out that back closet you haven’t see the bottom of in years. Or, make some new curtains out of some old fabric. Rearrange the furniture in your bedroom. If you take action and make changes, you will find yourself feeling less stuck and more ready for the days ahead.


4. Mend or forgive old relationships. Is there a friend or family member who you are not feeling as close to as you used to? Friends change along the way, are these people the ones you want in your life, or are they not the friends you thought they were. Relationships take work. If you want to rebuild a relationship, start with an open, honest conversation. If you have moved on and the relationship is one you are ready to part with, forgive yourself. You are not being mean, you are taking care of yourself and filling your life with what you want, not what you are obligated to do.


5. Try something new! Have you ever joined a book club? What about going rock climbing? Or volunteering? Including new activities in your life can add energy, fun and excitement. It is also a great way to meet new people and help relieve stress.

Stress Reduction Techniques for Everyday Practical People - One for each day this week!

Are you feeling stressed? Are you constantly worrying? Are you exhausted and just want to relax? There is a way to break this cycle and start feeling better now! Following are seven good ways to REDUCE YOUR STRESS. Try using one of these techniques for each day this week.

1. Breath. We rush around in our daily lives, between getting the kids off to school, traffic, meetings etc., we rarely “stop to smell the roses”. Perhaps this phrase is more than just to remind you to appreciate the beauty around you, but to also remember to breath! Practice deep breathing... in through your nose, and out though your mouth...
2. Practice saying “no”. Save your precious time and energy for the things you really want to do.
3. Turn off your cell phone/email/blackberry/computer/pager for some period of time each day and enjoy the quiet.
4. Don't be afraid to ask for what you need, you might get what you want!
5. Stop trying to change that which you do not control.
6. Exercise for at least 10 minutes a day. Go for a walk with your spouse, a friend, kids or pets. Park at the far side of the parking lot and walk to the building. While watching TV, get up and do a few jumping jacks or stretches, or get up and dance during the commercial breaks etc.
7. Write in a journal. Sometimes it helps just to get the feelings out of your head so you can move on. Ask yourself, “How am I feeling” and “What am I thinking”.
   

Practice these seven techniques for one week and email me to let me know if you notice a difference! You can email Amy Hooper at AnotherLook@HealingLLC.com.

Or, for more helpful information, contact Another Look at Healing, LLC – A Counseling and Wellness Center today. Call our office at 240-274-5680 or email us at AnotherLook@HealingLLC.com.

Women's Wellness Workshop

Are you overworked, under appreciated, exhausted and ready for a change?
Are you a woman who puts the needs and wants of others before your own?
As a woman, do you know what your needs are and how to get them met?
Do you know how to feel good about yourself, your body and your life?

Women’s Wellness Workshop:
Strong Bodies, Strong Minds
Where are you on your to do list?

The focus of this workshop is on identifying women’s needs and meeting those needs using your inner strengths.

Topics to be Discussed:

Relaxation & Self Care
Priorities and Life Balance
Knowing Your Inner Strengths

June 20th, 2009 at 2:00pm in Bethesda, MD

Please pass the information along to any other ladies who you think might enjoy this type of workshop. And you can bring a friend or coworker for a discount!

Please register early to reserve your spot by calling or emailing:

Call: 240-274-5680
E-mail: AnotherLook@HealingLLC.com
Or For More Information On-line: www.HealingLLC.com

Sponsored by: Amy L. Hooper, Director, Another Look at Healing, LLC

Stress, what is it? Finally an explanation!

Everyone has stress, but what is it really? Stress is the body’s normal, natural reaction to a perceived threat. Thousands of years ago, the perceived threat was a saber tooth tiger who was headed towards your cave to attack you. In that situation, your body releases certain chemicals such as adrenaline, which makes your heart pump blood faster, your muscles tense and your breathing become rapid and shallow. All of your senses become more alert so you can make the quick decision whether to fight or to flee.

Today, your body’s chemical stress reaction is the same as it was years ago, only the threats have change. Now, instead of a life threatening saber tooth tiger, the stressors are the car that cuts you off in traffic, or your boss calling you in for a meeting. As a result the tension has no release and your stress response builds. Each time you get “stressed out,” those chemicals are released and for many people, these chemicals are almost constantly streaming through your body. This constant stress can lead to physical, emotional and behavioral problems.

Examples of Physical Problems:
- Headaches/Backaches
- Fatigue
- Insomnia
- Stomach Pain

Examples of Emotional Problems:
- Depressed
- Anxious
- Fearful
- Irritated Often

Examples of Behavioral Problems:
- Overeating
- Feeling unmotivated to work
- Isolating from friends and loved ones
- Increased irritability and feeling overwhelmed

All of these symptoms can strongly impact your functioning in your daily life. If you are suffering from any of these issues, and want the symptoms to go away so you can get some relief, there is a way to feel better. Contact Another Look at Healing, LLC – A Counseling and Wellness Center today for more information at www.HealingLLC.com. Call our office at 240-274-5680 or email us at AnotherLook@HealingLLC.com.