Staying Grounded: Tips from South Tampa Therapy on Clearing Your Mind

In a recent appearance on the nationally syndicated health and wellness show Bloom, Ari Leal, a dedicated therapist from South Tampa Therapy, shared invaluable insights with host Gayle Guyardo on simple yet effective ways to maintain mental clarity and stay grounded.

Embrace Physical Movement Ari emphasizes the significant impact of physical activity on mental health. It's not just about staying fit; even minimal daily exercise can dramatically reduce stress levels and boost your mood. Releasing endorphins through as little as five minutes of exercise a day can enhance your mental clarity and overall well-being. Whether it's a short walk, a yoga session, or a quick workout, getting your body moving is a cornerstone of a healthy mental routine.

Cultivate Creativity Engaging in creative activities serves as a powerful tool to keep your mind focused and present. Ari suggests incorporating practices like drawing, journaling, or playing a musical instrument into your daily routine. These activities help anchor you in the moment, diverting your thoughts from everyday stresses and channeling your energy into productive and fulfilling endeavors.

Connect with Nature Another key piece of advice from Ari involves the healing powers of nature. Stepping outside and immersing yourself in a natural setting can be incredibly soothing for the mind and body. The simple act of reconnecting with the environment helps regulate your nervous system, allowing you to clear your mind and focus on the sensory experiences around you—what you can see, hear, and feel.

Practice Mindfulness Mindfulness is more than a practice; it's a lifestyle change that involves being fully present and engaged with the here and now. According to Ari, mindfulness means concentrating on what you're doing at the moment, avoiding spirals of worry about things beyond your control. This practice can transform how you interact with the world, helping you appreciate every moment and reduce anxiety about the future.

These strategies from Ari Leal are not just tips but essential tools for anyone looking to lead a more balanced and grounded life. At South Tampa Therapy, we are committed to providing resources that help our community manage stress, understand themselves better, and enhance their quality of life. For more tips on mental wellness or to learn about our therapy services, visit our WHO WE ARE page or WHAT WE DO page to learn more!

Remember, taking small steps can lead to significant changes. Start incorporating these practices into your daily routine and observe the positive shifts in your mental state.

Book with Ari Leal, MA, CMHCI: https://SouthTampaTherapyBOOKAPPT.as.me/AriLeal

Harnessing the Mind-Body Connection: Somatic Movement Practices in Therapy for Depression and Anxiety

In the realm of mental health and therapy, the mind-body connection holds immense potential for healing and transformation. Traditional talk therapy approaches often focus on verbal communication and cognitive restructuring to address conditions such as depression and anxiety. However, somatic movement practices, including techniques like shaking and mindfulness, offer a unique pathway to healing by tapping into the profound interplay between the body and the mind.

Depression and anxiety are complex disorders that can manifest not only as psychological symptoms but also as physical sensations of tension, lethargy, and discomfort. Traditional therapeutic approaches often overlook the somatic aspects of these conditions, focusing primarily on addressing cognitive distortions and emotional patterns. However, by incorporating somatic movement practices into therapy sessions, therapists can help clients access deeper layers of healing and resilience.

Somatic movement practices encompass a range of techniques that engage the body in the therapeutic process, facilitating the release of physical tension, emotional blockages, and traumatic memories stored within the body. One such practice is shaking, which involves rhythmic, involuntary movements of the body that promote the discharge of stress and tension. Through shaking, individuals can release pent-up emotions, activate the body's natural relaxation response, and cultivate a greater sense of embodiment and presence.

Mindfulness techniques also play a pivotal role in somatic movement practices, offering individuals a powerful tool for cultivating self-awareness, acceptance, and emotional regulation. Mindfulness involves the intentional focus of attention on present-moment experiences, such as bodily sensations, thoughts, and emotions, without judgment or attachment. By practicing mindfulness, individuals can develop greater resilience to stress, increase their capacity for emotional self-regulation, and cultivate a deeper sense of inner peace and well-being.

In the context of therapy for depression and anxiety, somatic movement practices offer several key benefits:

1.     Regulation of the nervous system: Somatic movement practices, including shaking and mindfulness, have been shown to regulate the autonomic nervous system, promoting a state of relaxation and calmness. By engaging the body in therapeutic interventions, individuals can activate the parasympathetic nervous system, which counteracts the stress response and promotes a sense of safety and security.

2.     Release of tension and trauma: Depression and anxiety often involve the accumulation of physical tension and unresolved trauma in the body. Somatic movement practices provide a safe and effective means for releasing these somatic holdings, allowing individuals to discharge stored stress and trauma and restore a sense of balance and vitality.

3.     Integration of mind and body: The mind-body connection lies at the heart of somatic movement practices, emphasizing the interdependence of physical sensations, emotions, and cognitive processes. By integrating the mind and body in therapy, individuals can develop a deeper understanding of the ways in which their thoughts, emotions, and bodily experiences intersect, paving the way for holistic healing and growth.

4.     Empowerment and self-expression: Somatic movement practices empower individuals to reclaim agency over their bodies and emotions, offering a tangible means for expressing and processing their inner experiences. Through movement, individuals can tap into their innate capacity for self-expression, creativity, and resilience, fostering a sense of empowerment and self-efficacy in the face of depression and anxiety.

These movement practices offer a holistic approach to therapy that honors the interconnectedness of the mind and body. By incorporating these techniques clients can access deeper layers of healing, resilience, and self-awareness. As we continue to explore innovative approaches to mental health and well-being, the integration of somatic movement practices stands as a testament to the transformative power of the mind-body connection in facilitating healing, growth, and transformation.

By Chelsea Reeves, MFT-I

Book a session with me using the link below:

https://southtampatherapybookappt.as.me/ChelseaR

Therapy for Anxiety & Depression in Tampa

Seeking therapy for Anxiety & Depression?

Consider Mindfulness-Based Cognitive Therapy (MBCT) offered by Dr. Elizabeth Mahaney, a South Tampa Counselor and Therapist specializing in these concerns. We use this in combination with several other evidence based approaches.

Depression and Anxiety often coexist, and they stem from different focuses. Depression dwells on the past, fostering thoughts of regret and helplessness. Anxiety, on the other hand, fixates on the future, causing worries and stress.

Both conditions share a commonality: they pull attention away from the present moment. Mindfulness, the practice of being fully present, can shift this focus.

By dwelling on the past or worrying about the future, you miss the beauty of the present. Mindfulness is about anchoring yourself in the here and now, appreciating life's moments.

I'm here to guide you away from fixating on past regrets or future worries and lead you toward embracing the present moment.

Contact/ Text me at (813) 240-3237, and together, let's alleviate Anxiety and Depression from your life.

Book a session here: https://SouthTampaTherapyBOOKAPPT.as.me/initialintake

Acceptance and Commitment Therapy

Clients engaging in Acceptance and Commitment Therapy (ACT) with Dr. Elizabeth Mahaney at South Tampa Therapy and her team learn to embrace their inner emotions instead of avoiding or struggling against them. The therapy emphasizes acknowledging these emotions as appropriate reactions to specific situations, rather than impediments to living the desired life.

ACT, a mindfulness-based therapy, targets the root cause of emotional distress. Human nature inclines us to evade negativity and uncertainty, but this avoidance can compound into greater harm. This therapy helps individuals confront these challenging emotions, fostering the ability to live in the present and make conscious choices about life's priorities.

Expect ACT to address a wide array of conditions, including relational issues, anxiety, depression, chronic pain, and obsessive-compulsive disorder. Dr. Mahaney focuses on enhancing six key skills throughout the therapy:

1. Defusion: Stepping back from thoughts to prevent immersion or entanglement in them.

2. Openness: Allowing emotional pain without necessarily embracing it, counteracting avoidance.

3. Present moment: Being mindful of sensory experiences in the current moment.

4. Self as Context: Understanding oneself independently of struggles or narratives.

5. Values: Identifying important aspects that drive choices and actions.

6. Committed Actions: Making choices aligned with one's core values in various situations.

Strengthening these skills through ACT aids in managing thoughts, emotions, and behaviors, reducing emotional distress. Incorporating mindfulness into daily life facilitates living in alignment with personal values and leads to a more meaningful existence.

To embark on this transformative journey with ACT, book an appointment with Dr. Elizabeth Mahaney at South Tampa Therapy.

https://SouthTampaTherapyBOOKAPPT.as.me/initialintake

Text me with any questions: 813-240-3237

7 Daily Habits for Bettering Your Mental Health

Taking care of our mental health is crucial for overall well-being and happiness. Just as we engage in daily activities to maintain physical health, it's essential to develop habits that promote good mental health. In this blog post, we'll explore seven simple but effective tips for improving your mental well-being on a daily basis. By incorporating these habits into your routine, you can cultivate a positive mindset and lead a more fulfilling life.

1. Practice Mindfulness:

Start your day with mindfulness practices such as meditation, deep breathing exercises, or simply taking a few moments to focus on the present moment. Mindfulness helps calm the mind, reduces stress, and enhances self-awareness. It allows you to let go of negative thoughts and cultivate a positive mindset.

2. Establish Healthy Boundaries:

Setting boundaries is crucial for maintaining good mental health. Learn to say "no" when necessary, and don't overcommit yourself. Recognize your limits and communicate them effectively. By establishing healthy boundaries, you can reduce stress, prevent burnout, and prioritize self-care.

3. Engage in Physical Exercise:

Regular physical exercise not only benefits your physical health but also has a profound impact on your mental well-being. Engaging in activities like walking, jogging, yoga, or dancing releases endorphins, which are natural mood boosters. Aim for at least 30 minutes of exercise daily to reduce stress, improve sleep quality, and boost your overall mood.

4. Connect with Others:

Human connection is vital for our mental health. Nurture your relationships by spending quality time with loved ones, friends, or participating in group activities. Engage in meaningful conversations, express your emotions, and seek support when needed. Building a strong support system can provide comfort, reduce feelings of isolation, and foster a sense of belonging.

5. Practice Self-Care:

Self-care is essential for maintaining a healthy mind. Dedicate time each day to engage in activities that bring you joy and relaxation. Whether it's reading a book, taking a bath, practicing a hobby, or listening to music, make self-care a priority. Taking care of yourself enables you to recharge, reduce stress, and improve your overall mental well-being.

6. Prioritize Sleep:

A good night's sleep is crucial for mental health. Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule, create a soothing bedtime routine, and ensure your sleep environment is comfortable and conducive to rest. Sufficient sleep improves cognitive function, regulates mood, and enhances emotional resilience.

7. Practice Gratitude:

Cultivating an attitude of gratitude has a profound impact on mental health. Each day, take a few moments to reflect on the things you're grateful for. This practice helps shift your focus to the positive aspects of life, promotes optimism, and reduces stress. Consider keeping a gratitude journal or sharing your gratitude with others to enhance its effects.

Improving your mental health doesn't require drastic changes; it starts with small, daily habits that positively impact your overall well-being. By practicing mindfulness, setting boundaries, engaging in regular exercise, nurturing relationships, prioritizing self-care, getting sufficient sleep, and cultivating gratitude, you can transform your mental landscape and lead a more fulfilling life. Remember, taking care of your mental health is a continuous journey, and each small step counts towards a healthier, happier you.

Author: Crystin Nichols
Book Appointment: https://southtampacounselor.com/bookappointment

How to overcome social media addiction and do a digital detox

Internet, phone, and social media addiction is a growing concern in today's digital age, with many people finding it hard to disconnect from their devices and online networks. As we explore the psychological reasons behind this phenomenon, it becomes clear that the internet and social media meet certain human needs that are crucial to our well-being. But at what cost?

Last month Supervised Therapist Kaitlin Lowey was featured on WFLA’s Bloom. She provided tips on how to overcome social media addiction and do a digital detox. You can watch the full segment here. Below is a summary of the clip.

Doom scrolling on social media can have a negative impact on your health.

Mental Health Counseling Professional, Kaitlin Lowey, from South Tampa Therapy joined Gayle Guyardo, the host of the global health and wellness show, Bloom, to share more about why a digital detox is beneficial for your health.

Using social media and the internet feels good because it meets certain psychological needs in an instant

One of the main psychological needs met is the need for social connection and belonging. People can stay in touch with friends and family, connect with like-minded individuals, and find support and validation. 

Another important one is the need for information and knowledge – and deeper than that, a need for a feeling of control and certainty. The internet provides access to a vast amount of information on any topic, and this accumulation of knowledge can provide a sense of comfort when aspects of our lives feel out of our control. 

While the internet and social media can be beneficial in many ways, excessive use or addiction can have negative effects on mental health

Studies have shown that excessive internet and social media use can lead to feelings of anxiety, depression, loneliness, and low self-esteem. The constant stimulation and distraction of the internet and social media can also interfere with sleep, productivity, and overall quality of life.

There are remarkable benefits of taking a break from, or limiting, social media use

Taking a break from social media use is linked to  reduced stress and anxiety, improved self-esteem, and increased productivity. In a 2018 study found that limiting social media use to 30 minutes per day led to significant reductions in depression and loneliness. By disconnecting from the constant barrage of information and stimulation, we can focus on more meaningful activities and relationships, leading to a greater sense of fulfillment and well-being.

To successfully take a break from problematic internet or social media use, the key is to make a plan 

Before starting, track your triggers. What is happening in those moments before you reach for your phone, and how are you feeling? Are you feeling bored? Anxious? Lonely? These feelings are connected to deeper psychological needs, such as the need for connection, certainty, and purpose.

Then, identify coping skills and alternative activities that meet your psychological needs in healthier ways. For example, you can connect with friends and family in person, engage in physical exercise, pursue creative hobbies, or volunteer in your community. Mindfulness-based interventions, such as meditation and mindful breathing, have been effective in reducing social media addiction. It can be helpful and insight-building to journal your thoughts and feelings. You might be surprised by what you learn about yourself. 

Finally, let technology help you! Apps that encourage users to engage in alternative activities, such as exercise and mindfulness, have been shown to be effective in reducing social media addiction. Don’t beat yourself up if you slip. Addictions are hard to beat! Rather, gently notice what happened, ask yourself what you are needing in that moment, and consider other ways you can meet that need using your coping skills.

Five Therapy Skills to Help You Stop Overthinking

Overthinking is a learned thought pattern that exacerbates anxiety. Overthinking is exhausting. Although it feels helpful to continue thinking about the given problem or stressors it is ultimately unproductive. Over thinking and anxiety are not inherently wrong because the brain is wired to keep you safe and scan for evidence to validate perceived threats. However, overthinking becomes unhealthy when it causes anxiety and takes away from enjoying your life and acting according to your values. This post aims to help you identify your overthinking patterns and to provide you with tools to start reducing those patterns. 

Four Types of Overthinking: 

• • Rumination about the past

• • Worry about the Future

• • Over-analyzing decisions

• • Social Anxiety (for example: why did I say that? what did they think?)

OK, so let’s go through the skills!

One: Noticing and naming 

We are often not aware of our thought patterns, so we need to get skilled at identifying our thinking. Start intentionally becoming aware of overthinking and when you notice it simply saying, “I am overthinking.” You could also ask a loved one or therapist to call you out when they notice you’re overthinking.  

You can also learn your triggers by observing when you start to ruminate. What time of day? What people or situations get your brain going haywire? If you are struggling to notice your overthinking, you could set an alarm on your phone every hour and check to see if you are ruminating or how much you have been ruminating that hour. At this point you can begin tracking it, so you have data to use as your start point on your journey towards overcoming overthinking patterns. 

Two: Setting Limits on Overthinking

Now that you’ve become aware of your overthinking and are addressing your triggers you can start postponing or scheduling times to ruminate. This sounds counter intuitive but setting these limits sends the message to your brain to stop nagging you because you WILL address it. It teaches you that you have some influence over your worry. When you’re just starting out it is a good practice to schedule “worry time” each day for one month. You could schedule 30 minutes, for example, every day to address your worries. After those 30 minutes you can purposefully go back to what’s important to you. 

It is important to try and never worry in your head. You could write it down, record a voice memo, or video on your phone or computer. The point is to get it out of your head. Other tools you could try are writing a pros and cons list or using a brain dump. Scheduling worry shows your brain there’s a time and place for worry.  

Three: Attention Shifting 

Our brains are thought producing machines constantly sending us thoughts throughout the day. The good thing is we do not have to attach to or internalize every automatic thought. There is a deeper you underneath your thoughts. You are the referee. You can learn to separate yourself from your thoughts so that you can choose which thoughts you will buy into and which ones you won’t. You can start separating from your thoughts by practicing mindfulness or cognitive diffusion skills. 

Visualization is also a great tool. Try viewing your thoughts like channels on a TV. When you notice you’re on the worry channel visualize clicking the remote to change channels. This might look like shifting from fearing all the things you can’t control to focusing on thinking or doing one thing you can. This is a form of shifting focus and putting your attention on thoughts that better serve you. 

Another skill is turning your attention away from worry and towards the present moment.  This shift is from inward to outward. In any given situation when you are worrying you can return to what is directly around you. 

What can you see? Hear? Touch? Smell? What people can you look at? What are you feeling inside your body? Can you feel your breath?

Beyond your worry there is a world right there outside of you. The more you practice these skills the easier they become. 

Four: Learn to shift from Abstract thinking to Concrete Thinking

Oftentimes overthinking is aggravated by an unhelpful thought pattern called Over-generalization. Over-generalizations keep us thinking abstractly versus concretely. For example, “why can’t I ever get my needs met.” This type of thinking leads to self-loathing and helplessness. So, try and Avoid WHY questions “Why can’t I ever get better? why do I always do this? why do I overthink so much?” These questions do not lead to anything actionable, so we need to shift from why to what questions. For example, “what is one small thing I can do today for my mental health?” Instead of asking “Why can’t I ever succeed at relationships” you could ask “what is one relationship skill I can work on.” Once you are aware of your overthinking, have set boundaries on when you will worry, and have begun to separate from believing all your thoughts it is important you ask what questions. It is far more effective to pick one step to work on than to catastrophize and ponder the why’s of your life and your situation. 

Five: Shift from overthinking to your values

Before you can stop overthinking, you must know what you do want more of in your life. Instead of thinking, “I do not want to overthink” it might be helpful to try thinking “what do I want in my life.” Avoidance increases anxiety in the long run so instead of distracting (or avoiding) your unhelpful thoughts try shifting your thoughts toward exploring what you really care about. What is most important to you right now? What do you want your life to be about? Overthinking tends to isolate and decrease the vastness of one’s world. Getting clear on your values and what you want out of life is one step to reverse the withdrawing nature of anxiety. I hope these tools helped you. If you would like more support in overcoming your overthinking, feel free to book a free consultation with me. 

https://shaundratherapyandwellness.squarespace.com/contact 

Warmly, 

Shaundra McGuire, MHCI  

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