Just Breathe: How to Navigate Stress and Anxiety (Bloom- Tampa TV Interview)

https://www.wfla.com/bloom-tampa-bay/just-breathe-how-to-navigate-stress-and-anxiety/

Ari Leal, MHCI, a South Tampa Therapy team therapist, recently appeared on Gayle Guyardo's wellness show, Bloom, to discuss effective strategies for managing stress and anxiety. Ari Leal, MHCI emphasized the importance of seeking help and shared simple coping techniques. During the segment, Leal also provided clarity on the distinctions between stress and anxiety, as well as their respective triggers.

Book a session with Ari: https://southtampacounselor.com/bookappointment

What is the difference between LMHC and MFT?

When it comes to seeking therapy, there are a variety of mental health professionals to choose from. Two common options are Licensed Mental Health Counselors (LMHCs) and Marriage and Family Therapists (MFTs). While both professions offer valuable support to individuals and families, there are some important differences to consider. In this blog post, we'll explore the difference between licensed mental health counselors and marriage and family therapists.

Elizabeth Mahaney, MA, LMHC, MFT, LPC, LCPC, CCTP, NCC, DCC, Ph.D has a MA in both mental health counseling and marriage and family therapy with specialized training in communication, trauma and many certifications. Here is why this is important:

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Licensed Mental Health Counselors (LMHCs)

LMHCs are mental health professionals who provide counseling services to individuals, couples, and families. They are trained to diagnose and treat a variety of mental health issues, including depression, anxiety, and trauma. LMHCs use evidence-based therapies such as cognitive-behavioral therapy (CBT) and psychodynamic therapy to help clients work through their challenges.

LMHCs typically hold a Master's degree in counseling or a related field and are licensed by their state's licensing board. In order to become licensed, LMHCs must complete a certain number of supervised clinical hours and pass a licensing exam.

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Marriage and Family Therapists (MFTs)

MFTs are mental health professionals who specialize in working with couples and families. They are trained to address the unique challenges that arise in family systems, such as communication breakdowns and relationship conflicts. MFTs use a variety of therapeutic approaches, such as Emotionally Focused Therapy (EFT), Gottman Approach, and Internal Family Systems, to help families and couples improve their relationships.

MFTs typically hold a Master's degree in Marriage and Family Therapy and are licensed by their state's licensing board. In order to become licensed, MFTs must complete a certain number of supervised clinical hours and pass a licensing exam.

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Differences between LMHCs and MFTs

While both LMHCs and MFTs provide counseling services, there are some key differences between the two professions. The main difference lies in their areas of specialization. LMHCs are trained to address a wide range of mental health issues, while MFTs focus specifically on relationship and family dynamics.

Another difference is the types of clients they see. While LMHCs work with individuals, couples, and families, MFTs primarily work with couples and families. MFTs use a systemic approach, meaning they view individuals within the context of their family and larger social systems.

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Which one is right for you?

The decision between seeing an LMHC or an MFT ultimately depends on your individual needs. If you are struggling with a specific mental health issue, an LMHC may be a better fit. If you are experiencing challenges within your relationships or family system, an MFT may be a better choice.

It's important to do your research and choose a therapist who is licensed and trained in the areas that are most relevant to your needs. Additionally, it's always a good idea to schedule an initial consultation with a therapist to get a sense of their approach and determine if they are a good fit for you.

Author: Crystin Nichols
Book Appointment: https://SouthTampaTherapyBOOKAPPT.as.me/CrystinNicholsMFTI

Book with Dr. Liz: https://southtampacounselor.com/bookappointment

Suicide Awareness and Assessing Signs of Risk in Loved Ones:

 According to the CDC, suicide is the 10th leading cause of death in the United States. Nearly 46,000 people died by suicide in 2020, which would equate to an average of 1 death every 11 minutes. But suicide can be preventable, and there are resources available to help.

On July 16th of this year, 988 became the nationwide suicide hotline number. All texts or calls made to 988 are directly rooted to the National Suicide Prevention Lifeline where you will be supported and helped by trained mental health professionals.

YOU can also help!

Noticing signs of suicide:

If you hear or notice any of the following thoughts or behaviors in someone you know, they may be at risk for suicide.

• Talking about wanting to die

  • “I just can’t take it anymore”

  • “I wish everything could end”

  • “I feel too much guilt or shame to continue on”

  • “I feel like a burden and people would be better off without me”

• Expressing feelings surrounding:

  • Loneliness, feeling isolated and that there is no one to live for

  • Hopelessness, feeling like there is no “light at the end of the tunnel”

  • Trapped, feeling stuck in a difficult situation with no foreseeable way out

  • Sad, depressed, anxious feelings

  • Strong emotional or physical pain

  • Low self-esteem, feeling unworthy of love and connection

• Behaviors:

  • Researching ways to die

  • Making a suicide plan

  • Purchasing lethal weapons (guns, knives, pills, rope)

  • Withdrawing from social circles and saying goodbye to loved ones

  • Giving away important keepsakes

  • Writing a will

  • Dangerous risk-taking behaviors, such as driving reckless

  • Exhibiting extreme mood swings

  • Eating and/or sleeping less

  • Increased substance use (drugs and/or alcohol)

  • Poor self-hygiene

The first step in being a helpful resource to someone who is struggling with suicidal thoughts is knowing and understanding the signs above. If you notice someone who is exhibiting any of these signs, it’s important to talk directly with them about it. It’s also important not to pass judgment or shame on the individual for having these thoughts.

When I work with clients who are struggling with suicidal ideation, I start by normalizing those thoughts and taking some of the weight and judgement away. I explain that it’s natural for our minds to search for escape routes from life’s struggles. For some people, that escape route looks like “I just want to drop everything and move to a remote island where I know no one and have no responsibilities.” For others, it may look like suicidal thoughts. The theme of escaping life’s responsibilities is the same — and we can share empathy about how hard it can be to face overwhelming difficulty, especially when we don’t have enough support. 

Suicidal thoughts can be very isolating for an individual. Letting someone know that you are aware of their struggles and here as a helpful support for them can make all the difference. Know that it can help to talk with the individual openly about their suicidal thoughts, make it known that it’s okay that they are dealing with this, and always share that there are resources to help.

The National Suicide Prevention Lifeline at 988 is available 24/7, 365 days a year.

https://988lifeline.org/

Also, helping that individual find a supportive therapist can help with long-term improvement and maintaining safety plans. Book an appointment for you or a loved one today.

Author: Jamie Rudden, MFTI https://SouthTampaTherapyBOOKAPPT.as.me/JamieRuddenMFTI

For more facts on suicide visit:

https://www.cdc.gov/suicide/facts/index.html#:~:text=Suicide%20rates%20increased%2030%25%20between,one%20death%20every%2011%20minutes.&text=The%20number%20of%20people%20who,attempt%20suicide%20is%20even%20higher.

A special thank you to Jamie Rudden for all of the supportive work that you have done with us and prior to your hard work at South Tampa Therapy! It takes a special compassionate and supportive person to BE THERE and STAY ATTUNED.

I appreciate you.

Liz

5 Misconceptions about Depression

Here are Five Misconceptions about Depression

Depression is one of the most common mental health disorders in the United States. Depression can make it feel like life has lost its meaning or make a person feel like they are worthless. Although depression and mental illness is more frequently discussed today, there are still misconceptions about major depressive disorder that hinder people who are struggling with depression from seeking the help that they need. 

Misconception # 1: There is always a reason for a person’s depression

Some people may have specific reasons for their depression but for others, there is no tangible reason why they are experiencing a depressive episode. Common reasons for depression include feelings of hopelessness, feeling like there is no meaning to life, experiencing abuse, lack of support system, and more. Not having a tangible reason for your depression can be frustrating and make it hard to explain to others which can cause feelings of isolation. Know that you are not alone in these feelings or alone in your depression even though it may feel that way.

Misconception # 2: Depression is untreatable

Untreated depression can affect your life physically, emotionally, and socially. There are several treatment options for Major Depressive Disorder that can be utilized to treat the whole person and not just one aspect of their lives. Talk therapy, behavioral therapy, medication, meditation and yoga, increased exercise, changed diet, and even volunteering can be helpful in getting through your depression. These treatments can help support clients through the life change that needs to occur to address the roots of a person’s depression.  

Misconception # 3: Depression looks the same in everyone 

There is a stigma around depression in our society and a picture of what depression looks like that can be damaging when it comes to identifying depression and getting treatment. What depression looks like for one person may 

Misconception # 4: Medication is the only way to manage it 

Medication is one treatment option that can be used in tandem with talk therapy. Research has shown the Cognitive Behavioral Therapy (CBT) is effective in the treatment of depression. CBT can help promote better day-to-day functioning for those with depression. A combination of medication and CBT is most effective in treating depression. 

Misconception # 5: It is the same as being sad

One of the biggest differences between sadness and depression is the length of time. Everyone experiences feeling down and sad but it does not typically last very long. Depression can last from two weeks to a year. Sadness may dissipate with time and kind words from a person’s support system but depression does not. 

If you believe you may be depressed, finding a therapist is a great way to start dealing with it and feeling better. Depression can make a person believe they don’t deserve help or that they are being weak by seeking help, but that is not true. Depression is a serious condition that requires treatment to manage and overcome.

If you or a loved one is experiencing suicidal thoughts or tendencies, call the National Suicide Prevention Hotline at 1-800-273-8255. 

By Amanda Kohl, RMCHI

Congrats on your Registered Mental Health Counselor Intern status Amanda! It has been such a pleasure having you as a multidisciplinary team member at South Tampa Therapy and Mediation. We are looking forward to our continued partnership with you. Here is Amanda’s profile on Psychology Today: https://www.psychologytoday.com/us/therapists/amanda-kohl-tampa-fl/932283

References:

https://www.therecoveryvillage.com/mental-health/major-depressive-disorder/mdd-myths/

https://www.unitypoint.org/desmoines/article.aspx?id=a655c7e2-fe37-4817-887b-c762ff455b23

What Self-Care is Really About?

Self-care has become a buzz word. Images of spa days, face masks, and bubble baths prevail. These activities might be relaxing but self-care is more about paying attention to this key question, “what do I need?” Whether it’s your therapist or partner our human tendency is to assume that others magically know both what our needs are and how to meet them. This unrealistic expectation leads to resentment. It is our responsibility to first become mindful of our needs and then to communicate them to others. If you practice slowing down and asking the question “what do I need” you’ll find the answers inherent within yourself.  

This process is active and ongoing, but it could start with respecting your basic human needs. How did I sleep last night? Am I hungry? Thirsty? Do I need a hug? Have I laughed recently? When we ignore our bodies, we disconnect from ourselves as “holistic” beings. It causes a split between the mind and body, which can damage our mental health and relationships. 

Setting appropriate boundaries is another fundamental principle of self-care. Boundaries are essentially learning when to say no to a person or thing so that we can yes to something else. Here are some helpful questions: What areas am I feeling pushed, pulled, or drained? What people or things do I dread? What would I like instead? What can I do about it? 

Another principle is acceptance. There are days and circumstances where we can’t get all our needs met. There are partners who may not respect our boundaries. It’s Ok, this is a journey, and all you need to do is compassionately take steps forward each day. 

Some people think self-care is selfish “I have deadlines to meet, friends and family to check on, and that never-ending checklist.” “I don’t have time to pause.” Pausing is far from selfish. When using mindfulness to meet your needs, you will notice that you show up in all aspects of your life re-fueled, re-energized and far more productive and happier. Think about a hungry child, who is incapable of sitting still or doing their school work. You give them a snack and a hug or let them run around and they transform. Nourishment is not just nutritional, it applies to our need for connection, love, play, and more. Whether it’s depression or a conflict-ridden relationship, taking these basic steps will allow you to tackle those battles from a healthier place. We are all deserving of self-care!

By Shaundra McGuire, MHCI

Book an appointment with Shaundra Mcguire:

https://SouthTampaTherapyBOOKAPPT.as.me/ShaundraMcguireMFTI

MANAGING STRESS IN YOUR LIFE & RELATIONSHIPS

Photo by RapidEye/iStock / Getty Images

Learn to Have Healthy Relationships

This subject could fill an entire book. In the limited space of this newsletter, let’s look at the key components of this stress-reducing strategy.

1.    Identify the sources of stress in your relationships. Write about them in a journal. Make a list of people who cause you stress and explore what the issues are.

2.    Resolve the underlying issues. For each of the situations identified in step 1, assess what needs to happen to resolve it. Make a list and design a plan to improve the situation.

3.    Learn skills to improve relationships. Relationship skills are learned. We are not born knowing how to get along well with others, and most of us learned only limited skills from our parents. Identify the skills you need to develop, and make a plan for yourself. You can learn these skills by reading books, taking classes, or working with a therapist.

4.    Avoid toxic people and situations. Some people have a toxic effect on you. If you can, limit the amount of time you spend with them. Look for opportunities to decline their invitations. When these people are family members, remind yourself that you don’t have to feel guilty about avoiding anyone who makes you feel bad about yourself. In work situations, look for ways to rearrange your schedule or your workspace to avoid interacting with such people.

5.    Seek out positive people and situations. This step is the reverse of the previous step. Look for opportunities to spend more time with people and in situations that make you feel good. Think about people who make you feel good about yourself and look for ways to increase time with them.

6.    Watch what you eat. Some substances amplify the stress response. These include:

·    Caffeine stimulates the release of stress hormones. This increases heart rate, blood pressure, and oxygen to the heart. Ongoing exposure to caffeine can harm the tissue of the heart.

·    Refined sugar and processed flour are depleted of needed vitamins. In times of stress, certain vitamins help the body maintain the nervous and endocrine systems.

·    Too much salt can lead to excessive fluid retention. This can lead to nervous tension and higher blood pressure. Stress often adds to the problem by causing increased blood pressure.

·    Smoking not only causes disease and shortens life, it leads to increased heart rate, blood pressure, and respiration.

·    Alcohol robs the body of nutrition that it might otherwise use for cell growth and repair. It also harms the liver and adds empty calories to the body.

During times of high stress, eat more complex carbohydrates (fruits, vegetables, whole breads, cereals, and beans).

7.    Get moving. The human body was designed to be physically active. However, in most jobs today, people are sitting down most of the time. They hardly move at all except when it is time for coffee break or lunch. When faced with stressors, we respond with our minds, not our bodies. It is no wonder that many of us have a difficult time responding to stressful events.

Exercise is one of the simplest and most effective ways to respond to stress. Activity provides a natural release for the body during its fight-or-flight state of arousal. After exercising, the body returns to its normal state of equilibrium, and one feels relaxed and refreshed.

8.    Look for ways to let go of tension and anxiety. Meditation, hypnosis, and progressive relaxation are valuable ways to regenerate and refresh yourself. You can purchase meditation and relaxation audiotapes or record your own. This is especially important because your health and long life depend on minimizing stress and achieving a sense of balance and well-being.

101 Affirmations and Positive Suggestions: A Workbook Utilizing The Power of Journaling and Self-Hypnosis
by Dr. Elizabeth A Mahaney
Link: http://a.co/0SzD9hN

or

https://www.createspace.com/3402297