Care Counseling

Friday, May 19, 2023

Pet Your Stress Away

Pets bring joy and companionship to their owners. But, did you know that pets can also improve your mental health?

Studies have shown that owning a pet can have a positive impact on your mental well-being.

One of the most obvious ways in which pets can help improve mental health is through companionship. Pets are always there for us when we need them, offering unconditional love and support. They provide a sense of comfort and security, which can be especially beneficial for people living alone or experiencing feelings of loneliness. Having a pet by your side can help you feel less isolated and more connected to the world around you. Pets can reduce stress and anxiety.

Petting a dog or cat can be incredibly calming and relaxing. Studies have shown that interacting with pets can lower cortisol levels, which is the hormone associated with stress. Simply spending time with your pet can help you feel more relaxed and at ease, which can be especially helpful for people dealing with anxiety or depression. In fact, some therapy dogs are trained to specifically help individuals with mental health conditions.

Pets encourage exercise and outdoor time.

Dogs, in particular, require regular exercise and outdoor time. This means that pet owners are more likely to go for walks, runs, or play outside with their furry friends. Getting outside and engaging in physical activity can have a positive impact on mental health, as it releases endorphins and boosts mood. Plus, spending time in nature has been shown to reduce stress and improve overall well-being.

Pets offer a sense of purpose and routine.

Taking care of a pet requires a certain level of responsibility and routine. For example, dogs need to be walked and fed regularly, while cats require regular litter box maintenance and playtime. Having a pet can provide a sense of purpose and structure to daily life, which can be especially beneficial for people struggling with mental health issues. It can also help create a sense of accomplishment and fulfillment.

Pets can improve socialization.

Owning a pet can also improve socialization skills. For example, taking your dog to a park or attending a pet-friendly event can provide opportunities to interact with other pet owners. This can help build social connections and improve social skills. Additionally, some people may find it easier to initiate conversations with others when they have a pet with them as a conversation starter.

Pets can have a significant impact on mental health. They offer companionship, reduce stress and anxiety, encourage exercise and outdoor time, provide a sense of purpose and routine, and improve socialization skills. If you’re considering getting a pet, it’s important to choose one that fits your lifestyle and personality. Whether it’s a dog, cat, or another type of pet, the benefits of owning a pet can be life-changing.

So go ahead and adopt a furry friend – your mental health will thank you!

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We’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find a therapist or find out more about who we are, where we come from, and how we live out CARE’s mission every day.

Resources

The professionals at CARE are actively collecting and creating resources to help with what you need and address frequently asked questions. We’re Here for You.

source https://care-clinics.com/pet-your-stress-away/

Wednesday, May 17, 2023

The Influence of Caregivers on Attachment Styles

As we celebrate caregivers in our lives, now is an appropriate time to reflect on the influence of significant caregivers, attachment styles, and parenting practices, and how these impact adult attachment.

The Influence of Caregivers on Attachment Styles

Our primary caretaker(s) provide an important foundation for our sense of security within relationships. Early research on early childhood attachments has evolved the understanding of adult relationships. John Bowlby and Mary Ainsworth’s early research on attachment theory focused on children’s development and forming secure or insecure attachments within the context of the relationship with their caregiver.

Babies are helpless and dependent on others to meet their basic needs for survival. When a baby cries to communicate distress such as the need to be fed or to signal the time for a diaper change, they are learning what to expect. A loving and responsive caregiver engages in a way that is reassuring and emotionally connected. This communicates a sense of safety and security and a secure attachment. It builds trust, as the baby knows that their needs will be met. Caregivers who are neglectful, abusive, or emotionally unavailable impact the infant’s ability to trust that their caregivers will reliability meet their needs and may develop non-secure attachment patterns.

The four attachment styles are listed below and include what this looks like in child development in response to their caregiver.

Secure: Children show distress when separated and joy/comfort when reunited. The caregiver is a safe and reliable base.

Avoidant: Children do not show a preference for caregivers (may go to a stranger) and may avoid caregivers.

Ambivalent: Children show distress when their caregiver leaves but cannot depend on their caregiver, impacted by the unavailability of the caregiver.

Disorganized: Children show a confusing mix of behaviors, impacted by parental inconsistencies. A child may receive comfort from the caregiver while also fearing them.

Many children who grew up in environments that were considered abusive or neglectful may have been raised or shaped by a parental figure who has provided that secure base. Attachment styles are not all or none as one may have a predominant style but features of others. Therapy offers a safe space to explore your early upbringing and how your current thoughts, feelings, and experiences are showing up in your adult relationships.

Parent-child therapy can help rebuild relationships and a more secure attachment within the caregiver relationship. Many adult children struggle with relational wounds from early childhood. While time helps create distance, it does not heal those scars. Consider therapy as a dyad with an adult child, parent, or caretaker. Therapists who work with families and couples can help build upon resiliencies and strengthen your relationship.

Written By: Charlotte Johnson, MA, LPCC

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Resources

The professionals at CARE are actively collecting and creating resources to help with what you need and address frequently asked questions. We’re Here for You.

source https://care-clinics.com/the-influence-of-caregivers-on-attachment-styles/

Adult Relationship Attachment Styles and Helpful Tips for Each Kind

Adult Relationship Attachment Styles

As adult children move away from dependance on their primary attachment figure and form other significant intimate relationships, we learn more about ourselves, our relational needs, and how to communicate in ways that help us feel understood, seen, and loved in relationships.

Understanding attachment styles is a common interest for adult clients seeking therapy for themselves or their partner(s).

The four primary attachment styles are secure or insecure (anxious-pre-occupied, dismissive-avoidant, and fearful-avoidant).

I’ll briefly outline the major characteristics of each and provide some tips that can be helpful as you move towards a more secure attachment.

Secure

*Positive/ stable view of self and others

*Interdependence

*Able to trust self and others

*Comfortable with intimacy

*Able to self-regulate and seek appropriate support

*Healthy boundaries

Tips: Surround yourself with others who help reinforce a positive view, engage in routine maintenance therapy to be emotionally strong as an individual and within relationship(s) as you process and work through thoughts/ feelings within various relational dynamics.

Insecure (Anxious-Pre-occupied, Dismissive-Avoidant, Fearful-Avoidant)

Anxious-Preoccupied:

*Negative/ insecure view of self but positive/stable view of others

*Dependence or clinginess (tends to be a pursuer in relationships)

*Low self-esteem

* Fearful of losing relationships/ fear of rejection

*Seeks approval & validation from others

*Porous boundaries

Tips: Improve self-esteem. Build self-confidence. Increase tolerance of being alone. Work on receiving internal validation. Do some work on setting and maintaining boundaries. Consider individual therapy first to help find your voice and feel stronger as a person.

Dismissive-Avoidant

*Positive/unstable view of self and negative/ insecure view of others

*Independent and self-reliant

*Comfortable without close relationships

*Afraid of intimacy (tends to be a withdrawer)

*Independence is prioritized; may self-isolate

*Suppression of emotions

*Rigid boundaries

Tips: Explore factors influencing your view of self and others, work on becoming more comfortable asking for help, work on fears of intimacy and becoming more vulnerable within relationships, increase comfortable naming and expressing emotions. Consider adding couples therapy to individual sessions.

Fearful-Avoidant:

*Negative/ insecure view of self and others

*Seeks but avoidant of closeness/ intimacy

*Difficulty trusting and opening up emotionally

*Afraid of being hurt by others

*Discomfort with expression love and emotions

*Inconsistency with patterns, including with setting and maintaining boundaries (e.g. supportive then unavailable)

*Pursuing and withdrawing (to avoid being hurt)

Tips: Build a positive view of self and others, explore underlying fears that impact intimacy & trust, address underlying traumas, try building a foundation of trust and opening up in therapy to learn a healthy model to practice outside of session.

Learn more about your attachment style by taking Dr. Diane Poole Heller’s attachment-styles-quiz and discussing this with your therapist.

Written By: Charlotte Johnson, MA, LPCC

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Resources

The professionals at CARE are actively collecting and creating resources to help with what you need and address frequently asked questions. We’re Here for You.

source https://care-clinics.com/adult-relationship-attachment-styles-and-helpful-tips-for-each-kind/

Monday, May 8, 2023

It’s alarming that not even half of those who die by suicide have sought treatment for mental illness.

Suicide Awareness

According to a systematic review of peer-reviewed articles, less than half of the people who die by suicide have seen a mental health professional. Over half (55.3%) of those who died by suicide had current mental health problems but less than half (48.5%) had any history of treatment for mental illness.

The Minnesota Violent Death Reporting System (MNVDRS) gathers information to learn more about people who die by violence, including suicide. Populations consistently associated with not receiving mental health services included younger and older individuals identified as male and those living in rural locations. Black, Indigenous, and people of color (BIPOC) and individuals experiencing psychosocial stressors may also be less likely to receive mental health services. Individuals who have never sought therapy are less likely to have a mental health diagnosis or any connections to receiving mental health support.

It is frightening that those who have not sought treatment for mental health are more likely to use violent means to commit suicide. The top three means of suicide deaths include firearms, hanging, strangulation/ suffocation, and poisoning. While violent means are common, so is the use of substances, including prescription and non-prescription medications. Data indicates that 31% of suicides involve the use of alcohol, 15.8 % involve the use of antidepressants, and 6-10% of deaths involve one or more of the following: benzodiazepines, amphetamine, marijuana, and opiates. There may be no indication of any past suicidal behavior, so suicide may come as a shock to loved ones.

It is important to help support people who are at risk of suicide. One way we can do this is by understanding the needs of those who are underserved and developing new ways of responding to these needs and continuing to improve existing mental health services. It is also important to help yourself. If you are struggling with suicidal thoughts, the Suicide and Crisis Lifeline identifies serval ways to help yourself including finding a therapist, building (and using) a support network, and making a safety plan.

At CARE Counseling, therapists are trained to assess safety at the first session and assist in creating a safety plan for those who are struggling but able to create and follow a safety plan. Therapists are also trained to diagnose and treat mental health concerns. Therapists can help assist in connection to more intensive care if needed. Here are some additional ways a therapist can help with suicidal thoughts:

A therapist can help you identify your warning signs. These include thoughts, images, moods, situations, and behaviors that are present during a time of crisis.

A therapist can help you develop internal coping strategies. These are things that you can do on your own to help take your mind off problems. Examples include relaxation techniques, self-soothing strategies, and physical outlets.

A therapist can help build your support and get you connected. A therapist can help you talk through possible supporters who are part of your existing support network. This may include a friend, family member, or co-worker. Perhaps you are feeling isolated and alone–struggling to name anyone that you could reach out to. That is OK! We’ll help get you connected to phone numbers of professional helpers, such as the resources listed below.

National Suicide Prevention Lifeline: 988; https://988lifeline.org/

In the case of imminent harm, call 911.

Mental Health Crisis Services: Call: **CRISIS or Text: MN to 741741

Metro Area Mental Health Crisis Response:

Ramsey (adults): (651) 266-7900 & Ramsey (children): (651) 774-7000

Hennepin (adults): (612) 596-1223 &Hennepin (children): (612) 348-2233

South Central Mobile Crisis Team: (877) 399-3040

Minnesota Farm & Rural Helpline: Call: (833) 600-2670 or Text: FARMSTRESS to 898211

The Trevor Project: (866) 488-7386; https://www.thetrevorproject.org/

A therapist can with skills & strategies to feel safe within your environment.This can start with taking steps of being physically safe by removing access to means such as firearms, drugs, and alcohol. Working on ways to feel emotionally safe by processing psychosocial stressors and learning strategies to cope can also help.

No one needs to suffer alone. While asking for mental health support can feel scary, it can also be a tremendous support that offers hope.

Written By: Charlotte Johnson, MA, LPCC

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Resources

The professionals at CARE are actively collecting and creating resources to help with what you need and address frequently asked questions. We’re Here for You.

source https://care-clinics.com/its-alarming-that-not-even-half-of-those-who-die-by-suicide-have-sought-treatment-for-mental-illness/

Coping with Farm & Rural Stress: Supporting Greater Minnesota with Tele-therapy

Farm and Rural Stress

The rural population often faces significant mental health disparities when it comes to mental health treatment. Mental health services, including specialized treatment options, tend to often be centered in metropolitan areas, yet the prevalence of mental health needs in both rural and metro areas are similar.

Accessibility to mental health care can be difficult as well due to challenges with trying to find a provider that has availability, accepts your health insurance, and/or is not closely connected to others in the community. It can feel stigmatizing to ask for help when everyone seems to know everyone. It may be more difficult to avoid dual relationships in small towns when your therapist is also the therapist for family and friends, attends the same events, or does business with you. There is more room for problems related to ethics such as overlapping roles, privacy, and confidentiality.

When you live where you work and your co-workers could be your family, separating work stress from home stress can be harder. Some common stressors in rural and farm communities include financial struggles, coping with uncertainties and social pressures, family conflict, distress in parent-child, marital, or intimate partner relationships, and challenges supporting family members struggling with mental health and substance use concerns. Oftentimes, friends, family, or religious leaders find themselves taking on the role of informal mental health support, but this does not replace the need for mental health care.

CARE Counseling is excited to help bridge the gap by providing tele-health therapy. This option involves the same quality level of care that you would receive in a clinic setting but it is provided within the convenience of your own home.

Here are some of the awesome benefits that tele-health therapy offers our rural clients:

Connect to trained mental health therapists with specialized training within the state of Minnesota (no need to commute!)
Access same-week availability to meet with a therapist for yourself, your child, or your relationship (offering couples or family therapy).
Choose from over 150 therapists to help find a great fit.
Access providers who are in-network with all major insurance companies, including Medical Assistance.
Coordinate care with your primary care physician and connect to additional support for continuity of treatment.

CARE Counseling offers tele-health therapy within the state of Minnesota, in addition to in-person options at our seven locations. Appointments can be scheduled online: https://www.therapyportal.com/p/carecounseling2000/ or call us at 612-223-8898.

Coping with Farm and Rural Stress in Minnesota Resources:

This website lists forms, resources, and external links for coping with farm and rural stress. https://www.mda.state.mn.us/about/mnfarmerstress

This MN Department of Agriculture brochure has some great resources for mental health help, daily living, business, financial, and legal help. https://www.mda.state.mn.us/sites/default/files/docs/2020-08/copefarmstressbrochure8-2020.pdf

This website offers a hub of mental health resources for the rural population. https://www.ruralhealthinfo.org/topics/mental-health

Written By: Charlotte Johnson, MA, LPCC

Meet Clinicians

Resources

The professionals at CARE are actively collecting and creating resources to help with what you need and address frequently asked questions. We’re Here for You.

source https://care-clinics.com/coping-with-farm-rural-stress-supporting-greater-minnesota-with-tele-therapy/

How Sleep Impacts Mental Health

Reflecting on Sleep Awareness Week: How Sleep Impacts Mental Health

Sleep and Mental Health Sleep is a fundamental aspect of our lives, yet it is often overlooked or undervalued. Dr. Heidi Bausch-Ryan, Clinical Director of Training at CARE Counseling, shared invaluable insights into how sleep influences our mental health and how we can enhance our sleep habits to improve our overall well-being. While poor sleep habits can lead to a decline in mental health, mental health conditions such as anxiety and depression can also cause sleep disturbances. According to Dr. Bausch-Ryan, sleep is crucial for the body’s restorative functions, which play a crucial role in maintaining good mental health.

Dr. Bausch-Ryan’s expertise shed light on the reciprocal relationship between sleep and mental health. Our mental state affects our ability to sleep, and conversely, the quality and duration of our sleep can significantly impact our mental well-being. When we experience sleep disturbances, it can lead to increased stress, anxiety, and mood disorders. Recognizing this interconnectedness is vital for fostering better sleep habits and nurturing our mental health.

The podcast episode emphasized the importance of good sleep hygiene as a preventative measure against mental health conditions. Dr. Bausch-Ryan provided practical tips for better sleep, such as sticking to a regular sleep schedule, avoiding caffeine and alcohol before bedtime, and limiting screen time in the hours leading up to sleep. She also stressed the importance of seeking professional help for sleep disorders or mental health conditions.

In conclusion, the insights shared by Dr. Bausch-Ryan provided actionable steps that listeners can take to improve their sleep habits and support good mental health. The full podcast discussion can be found here: https://www.iheart.com/podcast/269-the-medical-alley-podcast-83489993/episode/sleep-and-mental-health-a-conversation-110443806/?embed=true

Meet Clinicians

Resources

The professionals at CARE are actively collecting and creating resources to help with what you need and address frequently asked questions. We’re Here for You.

source https://care-clinics.com/how-sleep-impacts-mental-health/

Monday, May 1, 2023

Share Your Story + More Ways to Get Involved in Mental Health Awareness

Share Your Story

The National Alliance on Mental Illness has some great ideas and resources to get involved in events for Mental Health Awareness Month. One way to do so is to share your story.

Stories are so powerful. They can help us connect with the writer, evoke emotions, provide a foundation for important topics, inspire hope, and motivate change. 1 in 5 U.S. adults experience mental illness each year. Many of these stories have yet to be shared. There are many reasons: fear of judgment, shame, embarrassment, and anxiety.

Everyone is going to struggle with someone and something at some point. Mental health is impacted, especially when the “voice” of depression or anxiety begins to take over. You may feel that you’re not enough. These feelings are often heightened by circumstances that are not going well. For example, you feel like a failure as a parent because your kids are struggling, you feel unworthy of love because you continue to experience heartbreak in your relationships, or you feel unproductive because you are struggling with motivation which is impacting your sense of worth. No matter what you are currently experiencing, you are #MoreThanEnough.

Share and celebrate the little steps with supportive people in your life by sharing your story. Don’t be afraid to speak up when things become challenging, or you experience setbacks.

The more I have shared my story with others, the more others have opened up to share their own story. I have found that my little steps add up to big steps over time, especially as others have walked alongside me. This has helped give me the strength to keep going while also building momentum to find a steady stride. This has included a vast network of friends, family, peers, and professional helpers. It is so empowering to have a team of supporters, including those who can help lead me to new paths and cheer me along the way. I am #MoreThanEnough and so are you.

If you are looking for more ideas to get involved in mental health awareness, here are some options to consider.

Attend an Event and Partner with NAMI:

Mental Health Action Day (5/18): mentalhealthaction.network

NAMI Walks (5/20): namiwalks.org
NAMI Con (5/24-27): convention.nami.org

Advocate: Sign up for advocacy alerts to take action when opportunities arise in your community.
Volunteer: Get involved with your local NAMI, or apply to be a volunteer with our national helpline.
Write a Blog: Share your personal story about mental health. Your story can encourage and support to others with similar experiences and help promote understanding and empathy for those without mental illness.

Written By: Charlotte Johnson, MA, LPCC

Meet Clinicians

Resources

The professionals at CARE are actively collecting and creating resources to help with what you need and address frequently asked questions. We’re Here for You.

source https://care-clinics.com/share-your-story-more-ways-to-get-involved-in-mental-health-awareness/

Care Counseling

Friday, May 19, 2023

Pet Your Stress Away

Pet Your Stress Away

We’re Here to help

Meet Clinicians

Resources

Wednesday, May 17, 2023

The Influence of Caregivers on Attachment Styles

The Influence of Caregivers on Attachment Styles

We’re Here to help

Meet Clinicians

Resources

Adult Relationship Attachment Styles and Helpful Tips for Each Kind

Adult Relationship Attachment Styles and Helpful Tips for Each Kind

We’re Here to help

Meet Clinicians

Resources

Monday, May 8, 2023

It’s alarming that not even half of those who die by suicide have sought treatment for mental illness.

It’s alarming that not even half of those who die by suicide have sought treatment for mental illness.

We’re Here to help

Meet Clinicians

Resources

Coping with Farm & Rural Stress: Supporting Greater Minnesota with Tele-therapy

Coping with Farm & Rural Stress: Supporting Greater Minnesota with Tele-therapy

We’re Here to help

Meet Clinicians

Resources

How Sleep Impacts Mental Health

Reflecting on Sleep Awareness Week: How Sleep Impacts Mental Health

We’re Here to help

Meet Clinicians

Resources

Monday, May 1, 2023

Share Your Story + More Ways to Get Involved in Mental Health Awareness

Share Your Story + More Ways to Get Involved in Mental Health Awareness

We’re Here to help

Meet Clinicians

Resources