Ellie Mental Health- Clarksville

Therapy isn't always about instant epiphanies and constant breakthroughs, it's about embracing the journey of self-discovery, growth, and healing. 🌱

Ever feel like your thoughts are spiraling? 🌀 Here's how to quiet them down:

Asking yourself questions like, "Is this thought realistic?" or "Is there evidence to support this thought?" or "Is this thought based on assumptions?" 🧠

💚 Next try a mindfulness technique deep breathing, doing a mind dump exercise, drawing or coloring, or

Then try redirecting or distracting your thoughts by calling a friend, or going for a walk.

What works for you? Let us know in the comments! ⬇

Real talk-- Supporting someone when they're dealing with mental health challenge can be hard. It's not always knowing the right words or actions, but sometime's it's simply about being there.

Let's keep showing up, lending an ear, and offering love without judgment. Because in those moments of struggle, our support can make all the difference. 💕

Here are some tips from one of our psychiatrists, Dr. Patty Dickmann, about how you can show up for your loved ones.

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When we say "SPMIs," we are talking about mental illnesses that are recurrent, long-lasting, and make it hard for you to do your everyday life. Examples include schizophrenia, bipolar disorder, and severe depression.

These diagnoses are more common than you realize, AND there are numerous treatment options including medications, psychotherapy, and self-management strategies (like developing healthy routines, optimizing sleep, recognizing triggers, and learning coping skills).

If you are someone with a SPMI, you are not alone. Ellie therapists are here for you. Let's spread awareness and break that stigma. 💪

Ever feel like your brain is overheating? 😳 Try this:

1. Find a quiet place and make sure you have a pen or pencil and plenty of paper or a notebook.

2. Set a timer for five minutes. ⏰

3. Start writing down everything that comes to mind, no matter how small or insignificant it may seem. Write down thoughts, ideas, tasks, worries, plans, goals, reminders, or anything else that pops into your head.

4. Don't censor your thoughts or worry about organizing them at this stage. Write without pausing to analyze or judge what you're writing. The goal is to get everything out of your head and onto paper.

5. You can organize your thoughts into lists, bullet points, or short phrases if it helps you to structure your mind dump. However, don't spend too much time on formatting—focus on capturing your thoughts quickly.

6. Continue writing until your time limit is up. If you run out of things to write about, sit quietly and wait for more thoughts to come to mind.

This is called a "mind dump" exercise, and by following these steps, you can declutter your mind and gain clarity and focus on the tasks and priorities that matter most to you.

Everyone goes through moments of feeling anxious now and then. 😵‍💫😵‍💫

Sometimes it's just a passing feeling, but for others, it can stick around longer or feel more intense. Just know that it's totally normal, but if it starts getting in the way of everyday stuff, it's good to reach out to a therapist for some extra support.

Here are some common symptoms of generalized anxiety disorder:
- Feeling nervous or on edge and you're not sure why
- Trouble concentrating
- Racing thoughts
- Restlessness or irritability
- Feeling panicky for no reason
- Difficulty sleeping

Anxiety disorders affect nearly 1 out of 5 adults, and therapy can be really helpful in relieving these symptoms and giving you the necessary tools to cope.

What's your favorite way to cope with anxiety? Let us know in the comments!

Shoutout to all of the bad-@$% moms out there! 💐 We see you, we appreciate you, and we believe that you deserve fields of flowers on this . 🌻

*Everything* making you anxious? Here's a coping skill to try:

Progressive Muscle Relaxation involves tensing and then relaxing different muscle groups in your body, which can help release physical tension and promote a sense of relaxation.

1. Find a quiet and comfortable place to sit or lie down.
2. Close your eyes and take a few deep breaths to center yourself.
3. Start with your toes and gradually work your way up through your body, tensing and then relaxing each muscle group for about 5-10 seconds each.
4. As you tense each muscle group, focus on the sensation of tension and then consciously release it as you relax the muscle.
5. Progress through your body, including your feet, calves, thighs, abdomen, chest, arms, hands, shoulders, neck, and face.
6. Continue this process until you've tensed and relaxed all major muscle groups in your body.

By systematically tensing and relaxing your muscles, you can become more aware of physical tension and learn to release it, which can help alleviate feelings of anxiety and stress.

It's very common to feel overwhelmed when your child is diagnosed with autism, and finding support is vital! 🌟 Here are some tips that our therapists recommend when navigating a new diagnosis.

Celebrating World Book Day with a therapeutic twist! 📚✨ Check out these recommended reads by Ellie therapists and comment below other books that we missed!

Taking care of yourself isn't just about spa days and meditation (although those are great too)! It's about embracing your inner goofball, letting loose, and being unapologetically YOU. 🧡

What are you doing to care for yourself this weekend?

We asked a few of our therapists what advice they give to parents after a child is diagnosed with autism, and here's what they had to share!

Being autistic doesn't mean that something is wrong with you or that you need therapy to fix something-- this is one of MANY things that we wish others knew about spectrum disorder.

Here's what one of our Ellie therapists in Boston, MA shared about ASD.

Having trouble calming your anxiety and telling yourself that it'll all be fine? 🧘 Try these skills:

1. Box Breathing- This is when you inhale for four counts, hold your breath for four counts, exhale for four counts, and then hold for four counts. Repeat this pattern a few times. ✨ The even and controlled nature of box breathing can help activate the parasympathetic nervous system, promoting a sense of calmness and reducing stress.

2. Get a cold glass of water- The act of getting up, moving, and focusing on drinking a cold glass of water can serve as a distraction from anxious thoughts. 🚰 Sipping cold water activates the vagus nerve, which promotes a relaxation response, counteracting the body's stress response.

3. Listen to music- Music has been shown to activate various areas of the brain associated with emotions, memory, and reward. 🧠 It can release neurotransmitters like dopamine, which contribute to feelings of pleasure and happiness, counteracting the negative impact of anxiety.

Wear Teal Day 🐘

Therapy isn't always easy, but it's where the real work happens. It's about facing the tough stuff, digging deep, and growing through the discomfort. 💪

🌙✨ Eid Mubarak from Ellie Mental Health! Wishing you and your loved ones a blessed celebration filled with joy, peace, and togetherness. 🎉

Here's to honoring our mental health, finding self-acceptance, and growing stronger every single day. ⭐

Maybe you were scrolling on social media when you came across a video about autism traits, or maybe your child was just diagnosed with autism. No matter how your 💡 moment happened, here's what to do next.

April 2nd is World Autism Acceptance Day! 🌈 Check out these tips and more at the Ellie Blog.

April 2nd is World Autism Acceptance Day! 🌈 Find suggestions for how to support and information on our blog post: https://elliementalhealth.com/how-to-support-your-autistic-loved-one/

Autism Acceptance Month is about embracing the spectrum and recognizing that every person with Autism has unique abilities, strengths, and challenges. We can learn so much from each other and create a more inclusive world by celebrating these differences.

How are you promoting acceptance and inclusion in your community? Let's keep the conversation going. 🌟

We've all heard it ("____ is so bipolar today") and this type of language only contributes to the stigma.

Stigmatizing language like this leads to shame, making it difficult for people to openly discuss their experiences or seek help without fear of judgment.

No one should be ashamed of having bipolar disorder-- and there's help for people struggling.

Rejection can hurt in any scenario. ❌ When you’ve been rejected, it’s easy to look at yourself as the problem and think through the “if onlys.”

Swipe through to read these tips on how to (and how NOT to) cope with rejection, and check out more ideas here: https://elliementalhealth.com/how-to-cope-with-loneliness-and-rejection-in-relationships/

Each session is a step towards healing, growth, and self-discovery. It's hard work, but it's is worth every ounce of effort. 💪🌱

Don't underestimate the importance of a good therapist match! 💫 Here are a few tips to keep in mind when considering if your therapist is the right fit.

Happy Black History Month! 🎉 Let's honor and celebrate the incredible achievements, resilience, and contributions of the Black community throughout history and every day. "

When life gets hectic, sometimes the best therapy comes with whiskers and a purr. 🐱💕

The darkest day of the year is here, congrats on making it through! 🎉 The days can only get brighter from here 😉