Charmed Counseling

Two things can be true at once. It can be confusing to feel what seems like conflicting emotions but life is often complex. It is okay to accept we are multifaceted and allow ourselves to acknowledge all parts of our emotions. -Brieann Knott

Be sure to practice mindfulness today! Mindfulness can help reduce depression and anxiety as we focus on being present and in the moment. Not only is the practice of mindfulness helpful for mental health, but it can also help to improve physical health, productivity, memory, and relationships. -Mariah Johnson, LMHCA

Sometimes we just need a day but we feel guilty about not accomplishing certain tasks or feel like we wasted our time. Next time we feel like “I did nothing” try reframing it to allow ourselves to take those moments we need to recharge. -Brieann Knott LHMCA

Quote of the Day

Mental health reminders for your week! Don’t be ashamed of needing a pep talk every now and then. Positive self affirmations can be helpful when your self critic has been harsh. When you are struggling being positive to yourself, reach out to your support system for the boost. -Mariah Johnson, LMHCA

Taking responsibility for our actions is not the same as self-blame. One is rooted in fear and shame while the other is rooted in acceptance and growth. Allow yourself to own your mistakes but don’t let yourself get stuck there. -Brieann Knott LHMCA

Never feel guilty for prioritizing your own mental health. Not only will you be suffering, but the people around you will as well when you’re not filling up your own cup. You can’t pour from a cup if it’s empty! -Mariah Johnson, LMHCA

Many times when we feel intense emotions we push them down because they can be uncomfortable. While emotions may be intimidating they are often there to help us. Next time you feel a big emotion, allow yourself to sit with it and ask what it might be trying to tell you. -Brieann Knott LHMCA

Letting go of things that don’t benefit us can improve our overall mental health. When we release what doesn’t reflect our true selves we create honest interactions.

Jose Alvarez, LICSWA

Task paralysis can occur when people are faced with too many choices that they get overwhelmed. It can result with the inability to start or make progress on a task. This can be caused by the task’s complexity, or even just the number of steps involved in doing the task. An individual with ADHD may commonly experience task paralysis. Some steps to aid in overcoming this struggle is to: break things down to more simplified steps and to motivate yourself with incentives. -Mariah Johnson, LMHCA

Emotions make us human. Allowing yourself to experience the emotions you are feeling, acknowledges the emotions are real and valid. -Angela Lee LICSWA

Self care is something that can be practiced on a daily, weekly, monthly and/or yearly basis. The small forms of daily self care become the building blocks that make weekly, monthly and yearly self care practices easier. Consistent self care allows for reflections, tracking the progress of short and long term goals and personal growth. -Brieann Knott LHMCA

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Although the conversation surrounding mental health has improved, some people may feel shame surrounding their mental health struggles. This is your reminder to show acceptance to yourself and others you encounter who may have struggles surrounding mental illness. Mental health matters! -Mariah Johnson, LMHCA

Understanding where your energy levels are will help you create an achievable routine each day. Even doing the littlest thing during your routine can improve your state of mind. -Angela Lee LICSWA

Emotional regulation is a technique that can lead to improved mental health outcomes. Stop is a technique that comes from Dialectical Behaviral Therapy (CBT), it is a simple but powerful tool that can help gain perspective and choose how to move forward in difficult moments.

No matter how big or small an accompaniment may seem, it is worth celebrating! Celebrate your victories with yourself and your support system. Expressing your gratitude for the small and big accomplishments can help create a positive mindset. —Mariah Johnson, LMHCA

Using the cognitive triangle when you are feeling anxious or depressed allows you to identify the negative thoughts, feelings, and behaviors. This allows you to challenge how each one is influencing the other and recreate it in a positive light.

It often feels like if we speak our mind or share our feelings that we are being rude or mean. It is okay to prioritize your well-being even when it may come across as unkind. -Brieann Knott LHMCA

Music is a great supplementary tool in your day to day life. Music can be used to focus on tasks, assist in emotional expression, and to help you relax. What’s your go to music to boost your mood?

Anxiety is something that many people struggle with but is often oversimplified. Anxiety is more than just being nervous or worrying too much and can present in multiple ways. Continuing to build our knowledge around mental health allows us to grow and support others. -Brieann Knott LHMCA

Reminder to check in with your stress levels! Between what’s going on with the world and in your own life, the day to day can be overwhelming. Prioritize your mental health and let go of the things you can’t control, and seek help with the things you can control if it’s feeling stressful.
—Mariah Johnson, LMHCA

When life gets busy or stressful, sleep is often one of the first things we push to the side. However, lack of sleep has many consequences that may make our lives even more stressful in the long run! Try to prioritize sleep as much as possible for your physical and mental health. -Brieann Knott LHMCA

Social media can influence one’s mood and perspective on various levels. It can set unrealistic expectations for life and goals we have by observing the filtered version people tend to share on their social media accounts. Be mindful of how technology and the accounts you follow are affecting your mental health! —Mariah Johnson, LMHCA

Sometimes a new week or a holiday weekend can bring out a lot of anxiety. It is helpful to remind ourselves of the previous challenges we have overcome, that these feelings won’t last forever and to be kind in how we talk to ourselves. -Brieann Knott LHMCA

The stigma around men’s mental health needs to end. In June we also raise awareness of men’s mental health.

Take a moment and smell the roses as a way to check in with yourself today. Reflecting on the rose, bud, thorn, seed, and gardener is a mindfulness activity to help increase self-awareness, promote positive thinking and build gratitude for where we are in our individual journeys. -Brieann Knott LHMCA

This image shows the difference between self Invalidation and self validation. The conversations we hold with ourselves are the most important. Our internal dialogue can shape our perception of reality and influence our emotional responses to situations and overall mental health.

A crucial step to cultivate a healthy relationship with a family member or loved one, is to avoid putting blame on the other person. No one is at complete fault for an issue that comes up. Issues can typically be found based on actions from both parties in one way or another. —Mariah Johnson, LMHCA