Seeds for Change Counseling

Going back to school can be hard for some kids.

For parents, we sometimes don't know where to start the conversation.

Begin by paying attention to their actions around the topic, little nuggets of information they may drop or even make general comments like "did you see all the fun new clothes on that back to school ad".

At Seeds for Change Counseling, we are here to help those kids struggling with school, the idea of school as well as transition back to school. Let us know if we can help.

Excited to announce a new intern joining Seeds for Change Counseling. Samantha Davis will be providing telehealth with a focus on couples yet open to other clients as well. Please consider Samantha for referrals as she will have openings in several weeks.
https://www.seedsforchangecounselingllc.com

Staff spending the day with Jackie Flynn, EdS, LMHC-S, RPT-S learning more ways to assist our kid clients impacted by trauma.

Seeds for Change Counseling is excited to announce Olivia Bates joining us as an intern from St Mary's University.

She comes to us with an experience working with teens and adults previously.

She is taking immediate referrals for intakes. Please check her out on our website, www.seedsforchangecounselingllc.com

Why does spring affect mental health?

One of the major reasons people may feel more depressed and anxious in the springtime is simply because of change. For some people, change feels like an exciting opportunity, while others may feel an intense instability in their lives. Change as school becomes summer vacation, change in the weather, and change in daily routines can all produce overwhelming anxiety.

Springtime is also associated with major life events, like graduations or weddings. These special occasions are often associated with big parties, social events, and family interactions, which may trigger intense feelings of anxiety. Memories of these events may also produce feelings of deep nostalgia or melancholy, potentially triggering depressive thoughts.

Other factors may be physiological. Many people experience spring allergies, where our immune systems are working twice as hard to feel twice as crumby for days on end. Our bodies and our minds might feel helplessly depleted during the height of hay fever. Hormones, specifically melatonin, might also contribute to mood changes in the springtime. This hormone plays a vital role in regulating our sleep cycles, and any change in this system may produce sleep problems or grogginess, which is never beneficial to our mental health.

(CharlieHealth 2024)

What is seasonal affective disorder?

Seasonal affective disorder, or SAD, is type of depression. It happens during certain seasons of the year—most often fall or winter. It is thought that shorter days and less daylight may trigger a chemical change in the brain leading to symptoms of depression.

Who is at risk for SAD?

SAD usually starts during adulthood. The risk of SAD increases with age. It's rare in people under age 20. Women are affected more often than men.

(John Hopkins Medicine)

9 Mental-Health Resolutions for 2024, According to Therapists (Time Dec 27, 2023).

We will highlight a few each day:

Whether you feel reborn—or even just a little bit reset—at the start of a new year, consider making your mental health a priority in 2024. Why? “Because that’s the gateway to everything else,” says Guy Winch, a clinical psychologist, author of Emotional First Aid, and co-host of the Dear Therapists podcast. “It’s the linchpin that allows you to succeed or to fail.”

2. Reconnect with a long lost friend
That old adage—”Make new friends, but keep the old”—is one to live by, especially considering that loneliness affects physical and mental health, while strong social bonds are a salve. In 2024, Winch suggests resolving to reach out to “one person you lost touch with who used to be dear to you.” If you’re not sure how to open the conversation, he recommends sending a text message like this: “I was thinking about you. It’s been so long. How are you?” End the note with a smiley face, he adds. “That’s important because when you say, ‘It’s been so long,’ it can sound accusatory." A smiley face, Winch says, can ensure the real meaning— "I miss you"—comes across.
With that in mind, we asked Winch and other experts to share the New Year’s resolutions they wish people would make in the name of mental health.

1. Rethink your social-media use
Spend some time reflecting on whether you’d like to continue with the same online habits in 2024, says Nedra Glover Tawwab, a therapist and author of Set Boundaries, Find Peace: A Guide to Reclaiming Yourself. (If it’s hard to stop scrolling long enough to have an earnest conversation with yourself, take it as a sign that you need a change.) “Do you want to set some boundaries for yourself? Are there people you need to unfollow?” asks Tawwab. For example, you might limit yourself to 15 minutes on social media per day—or delete the most time-sucking apps from your phone during the work week. You could also challenge yourself not to check social media when you’re feeling glum, which is like throwing fuel on an already simmering fire. “The top of the year is a great time to consider how you want to do the rest of the year,” Tawwab says.

During this time prioritize your mental health. Enjoy the holidays and make the focus on what is important to you.

At Seeds for Change Counseling we have providers with availability if you are seeking mental health support.

Some more ideas to help with stressful times during the holidays:

Set Aside Time for Self-Care

When it comes to your mental health, nothing is more important than self-care. Take time to remove yourself from the celebrations and participate in a hobby you enjoy. Whether it’s watching your favorite holiday movie, cooking your favorite meal, or playing a video game, take time for yourself.

Give Yourself a Spending Limit

Buying gifts is stressful, especially when you’re on a budget. If you are struggling with managing your money, you might regret the debt you incur for years.

Set yourself a limit so you feel no pressure or temptation to overspend. Instead of using your checking account, withdraw an amount of cash equal to your total spending budget. When the money is gone, you’re done.

Remember What Really Matters

Remember the meaning of the season to manage your mental health during the holidays. No matter your beliefs, you can find some meaning or purpose.

Many people derive meaning from their family and friends. If you’re feeling lonely, use the following resources to seek new relationships:

Resolutions help you focus on your dreams and goals in life. They can also help you establish and uphold your boundaries.

Make a list of resolutions, and keep it in your pocket. When you lose sight of your goals this holiday, take some alone time to re-read your list and reframe your mindset.

Ask for Help

Asking for help is a sign of strength. Everyone needs help sometimes. If you’re feeling alone and don’t know who to ask for help, consider the following resources:

People are waiting to talk through the Mental Health Support Group.

The Project Return Peer Support Network can talk with you when other methods of support are closed.

Keep a Regular Sleep, Eat, and Exercise Schedule

Physical health directly affects mental health. The holidays can be stressful, but you can soothe stress by maintaining a regular sleep schedule, eating well, and exercising.

Practice Relaxation

Meditation, yoga, and mindfulness help in managing holiday stress. Look into these relaxation resources:

The Breathe2Relax app teaches you breathing techniques to enhance meditation and manage stress.

The Mindfulness Coach helps track your moods and learn to regulate your thoughts and emotions.

Stress, Depression, and the Holidays

Holidays and mental health are closely related. According to the National Alliance on Mental Illness, nearly two-thirds of people with mental illness say their conditions worsen over the holidays.

The stress of attending multiple celebrations, buying presents, and visiting toxic family members often overshadows enjoying the season. Additionally, people who’ve lost loved ones often feel immense loneliness during the holidays.

If you don’t have support from a therapist or counselor, use the following techniques until you can find help.

Take Control of the Holidays

Boundaries are important to maintain your mental health. Taking control means understanding your limits and avoiding your triggers.

If you can’t handle four celebrations, prioritize the least stressful one or two. If you have a toxic family member, let them know what behavior you find unacceptable.

Establishing and upholding your boundaries makes it easier to avoid things that cause you anxiety, stress, and depression.

Today is National World Kindness Day. Find a simple way today to share kindness.

As noted we will address ways to assist your children and yourself with images of war being prevalent on TV and social platforms

Limiting your sources to one or two trusted media outlets, as well as limiting the time you spend on news to 30 minutes a day. “And not having that 30 minutes be anywhere close to bedtime, because it inevitably stirs people up, and they cannot sleep. And the lack of sleep makes them more anxious the next day, so it becomes a vicious cycle.”

Limiting your child’s access to social media may be challenging, but it is doable to some degree

Recommendation from Dr. Gail Saltz and The American Psychological Association.

With wars being shown on TV, it's important for parents to stay aware of the impact of these images on their children. Over the next couple of weeks, we will visit some ways you can address war with your children. In addition, if you need therapy for your child or yourself, at Seeds for Change Counseling we have therapists with openings.

Tips for parents of elementary school children in a time of war:

Talk with your child. When children have questions, answer them honestly but simply and with reassurance. Ask them what they think is happening, and listen to their answers. Don’t discount their feelings—they may say they’re afraid, and you should be ready to tell them that fear is all right, but that they must go on with life anyway. Use black-and-white language that leaves no room for doubt, such as, “I will always take care of you.”

Make your home a safe place emotionally for your child. Spend lots of family time with your child, especially during a time of war. Spend more time with your child playing games, reading, or just holding your child close.

Seeds for Change Counseling and Hope Rising have office space available. We are conveniently located in New Brighton a mile north of 694.

There are adult offices and play rooms available immediately with more options becoming available in November 2023.

All providers are independent contractors which provides flexibility while also having a community of other providers in a shared space. We are looking for providers that can join our team – we are open to those that are licensed or pre-licensed.

There is the option of billing under our insurance contracts or you can run your business independently. Generous splits available if you choose to bill under our contracts. We are in with all major insurance networks.

Sarah and Samantha are AAMFT, Minnesota Board approved supervisors, and Play Therapy supervisors
Please reach out to Sarah Coleman – [email protected] and Samantha Colai – [email protected]

With Summer almost coming to an end, Fall is quickly approaching.

This means shorter days, less sunlight, and less time spent ourdoors often leading to a negative change in our mood.

This is typically known as Seasonal Affective Disorder with symptoms of feeling down, sluggish, withdrawn, and even depressed.

Taking care of and maintaining one's mental health is key during the seasonal changes.

1 in 4 adults in the US suffers from a diagnosable mental health condition.

Globally, it’s estimated that 264 million people are affected by depression.

In low- and middle-income countries, there’s a treatment gap. Between 76% and 85% of people with mental disorders receive no mental health treatment.

Seeds for Change Counseling would like to introduce a new intern, Aidan Culloton. He is has immediate openings. Focus areas are couples and families. Please see the website for more information.

Ways to Boost Your Mental Health for Spring

5. Make a new creative goal.

Growth shouldn't always be based on conquering something, and sometimes goal-setting for busy people starts to look too much like an achievement test. To decrease stress, improve your cognitive flexibility and increase your sense of well-being, sometimes a goal should not be at all about the end process but instead, the experience itself. If it's creative, all the better.
Why not try your hand at doing something that you don't necessarily think you'll be good at, but that might be interesting or fun? From painting a sunset to building a model car, from designing a flowerbed to learning to knit, the point is not that you will create something perfect, but rather that the time you spend letting your mind be creative will be valuable in its own right. Perhaps you did this in the pandemic because you felt you had nothing else to do, but you gradually stopped. Why not start again?

5 Ways to Boost Your Mental Health for Spring

4. Consider growing a plant.

For people who consider themselves gardeners, nothing beats spring's opportunity for getting seeds in the ground and getting your hands dirty. But even if you wouldn't know a pumpkin seed from a tulip, there is plenty to be gained by nurturing a small plant of your own. Outdoor gardening gets you access to more sunlight, and can be a great form of physical movement. Even houseplants are associated with decreased anxiety, there is likely something evolutionarily comforting about being connected to nature. And it can be downright thrilling to watch a flower, veggie, or fruit grow out of seemingly nothing. So, why not make this the year where you try to grow something, anything at all—no perfectionism allowed?

5 Ways to Boost Your Mental Health for Spring
3. Reconnect socially.

Social support is crucial for our physical and emotional health, and the past two years have been a long haul of increased isolation for many of us. Now is the time to nudge yourself to come out of your cocoon, if you feel up to it. The stress relief, laughter, and mental stimulation that trusted friends and social outings can bring can increase our well-being profoundly. Do be aware, however, that it might be anxiety-producing to expect to immediately resume the social life you had before the disruptions of the pandemic. Be gentle with yourself and take it slowly.

5 Ways to Boost Your Mental Health for Spring

2. Change up your physical space.

The urge to buy some new clothes, paint your bedroom, or clean up your backyard often strikes just as the weather gets nicer. Why not run with it in a way that helps your mental health? Changing up your visual life, even by just rearranging your furniture, or trying a different hairstyle, can provide a burst of novelty that gets you out of a bored rut, and can help improve your cognitive flexibility as you try things that you've never tried before and create new mental pathways.