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I’ve Had It! What Should I Do?

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We’ve all been there before. Stress can build until you feel out of control. I often have clients come in so defeated because of a myriad of different reasons. In session, I always ask a few questions to see if we can find a pattern to what lead them to this difficult place. If you are are feeling overwhelmed and unable to figure out what to do next, ask yourself the following questions.
  1. Have you eaten recently? If your car was out of gas, would you still expect it to run smoothly on a road trip? Of course not! You would make sure your tank was full so you had plenty of fuel to take you where you wanted to go. Our bodies need the same fuel. You cannot manage your stress, anxiety, depression, or life without properly fueling your body with healthy food. Want to have more energy to fight through difficult times? Make sure you’re eating!
  2. Are you  properly hydrated? My family laughed at our aunt growing up that always gave the advice to go have a glass of water. Having a bad day? Go grab a glass of water. Stressed out? Water. Feeling sad? Water. Can’t focus? You guessed it…water. However simple it may sound drinking a proper amount of water each day helps keep energy up and will make you feel healthy. Instead of grabbing a caffeine filled drink when you’re out of energy, slow down and grab a nice glass of water. Being properly hydrated will help more than you know. 
  3. When was the last time you showered and got ready for the day? People often skip over this important daily ritual when life gets busy. Slowing down and taking time for yourself will make a big difference in how you feel about yourself and the day ahead of you. 
  4. When was the last time your heart rate was up? Walking briskly for even five minutes can get your heart rate up and provide your body with much needed chemicals that will help you feel healthy and focused. 
  5. Are you sleeping too much or too little? Make sure you are getting a healthy amount of sleep. It can be a tricky balance. Too much sleep can result in feeling lazy, lethargic, and depressed. Too little sleep can leave you feeling tightly wound, exhausted, and stressed. Make sure you are balancing sleep correctly so you can have enough energy and motivation to get through your day. 
  6. When was the last time you got out of your house and connected with someone? Go out and connect with someone face to face. Technological connections are great, but actual face to face connections will do much more for your mental health. 
While these questions may seem like a “no brainer,” you may be surprised to find how many of these small things get neglected when you are stressed or having a difficult time. Try asking yourself these questions next time you find yourself frustrated and stressed out to see if they help.
If you need further help managing your anxiety or depression, call Wasatch Family Therapy at 801-944-4555. You can learn further tips and tools to help  you through your difficult time.
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How to Best Help Your Junior Athlete

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Competition can be extremely stressful, especially for children and teenagers. They can feel so much pressure that they will literally worry themselves sick. Kids will oftentimes try to prove their worth to themselves, their coaches, their peers, and their families through winning. Anxiety and the fear of failure affect their performance—which makes them even more fearful. It becomes a vicious cycle!

I recently wrote an article in conjunction with renowned PGA Tour Golf Instructor, Boyd Summerhays, on ways to best help Junior Golfers. After completing the article, it dawned on me that the information would be beneficial to all junior athletes and their families. Obviously, the intricate details about golf in the article are unique to golfers, but the same concepts (bolded section headings) can definitely be applied to any sport or competition that your child is engaging in:

The 8 Best Ways To Help Your Junior Golfer

Good luck to you and your family! I hope you can find joy, fulfillment, learning, and bonding through the competition (and not just stress!).

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Feeling out of bounds? Running out of time? Feeling overwhelmed? Feeling out of line?

canstockphoto1624254If any of that applies to you then welcome to the club. You’re not alone. During times of intense stress and anxiety, things can get bleak, dark, dreary, and grey very quick. You need something to shake things up in order to maintain your sense of purpose and also your sense of sanity. Well I have just the thing (or three things rather) to help you out because like Andre 3000 you know I got your back like chiroprac…tic!

1) Plan something to look forward to. Life wouldn’t be very awesome if there wasn’t anything to strive toward so plan the prize to keep your eye on while you battle the imminent forces life presents you. This way when you feel defeated or spread like butter across too much bread like my boy Bilbo, you have that motivation to carry on solider!

2) Give yourself permission to be good enough. We put an enormous amount of pressure on ourselves to be perfect all the time in our society and that is overwhelming in and of itself. Do not fall victim to this popular mindset as it is a one way ticket to the Hotel California where you can check-out any time you like but you can never leave! Instead, give yourself permission to be good enough as is because you know what? YOU ARE! Now come on you target for faraway laughter, come on you stranger, you legend, you martyr, and shine!

3) Treat yourself. I’m pretty sure I’ve said this in a previous blog and for good reason! Tom and Donna were really onto something in Parks and Recreation and you should tap into this goldmine of validation and confidence boosting! Rewarding yourself for all your hard work in persevering through the ebb and flow of life is what it’s all about! So TREAT YO SELF 2016 baby!

Now for those of you who were paying attention…name all the song lyrics and movie references laced throughout this blog and reward yourself for being awesome and observant!

Until next time reader…live long and prosper!

Cheers!

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How to Deal

canstockphoto1624254Difficult challenges seem to come in bulk- it’s a real phenomenon of life. These strange time periods in which there is a piling of  negative events one on top of another is experienced so universally that we all say, “When it rains, it pours.” How do we outlast the down-pour?

 
Stress is a fact of life. Thankfully, some of it can be alleviated by honestly evaluating our priorities, relationships, behaviors, etc., and making different and healthier choices. But, some of it just has to be lived through. (Example: last week I was dealing with a horrendous tax audit chore when my car decided to break down, expensively. That was chased with an extended family emergency and a two day migraine… You’ve been there, right?) Stress is part of life, but misery does not have to be! If you choose to, you can navigate the rainy times of life healthfully and resiliently. You can, and should, honor your feelings and acknowledge that things suck sometimes. Write it out, talk it out, and don’t pretend everything is okay. But then give yourself a break and navigate the storm with confidence.

Here’s how:
Write down as many pleasurable and relaxing activities that you can think of. Many of them should be free, in case of financially stressful times. Use this list to take care of yourself and wait for the sun to start shining again. Worrying solves nothing. Take a break; enjoy something. Get lost in a book. The problem will still be there when you’re done playing with your dog, trust me. Memorize some mantras that are empowering to you for times of emotional overwhelm. Positive self talk is everything when you feel fatigued from life! I’ll let you peruse some of mine if you need some ideas:

  • It’ll be okay in the end. If it’s not okay, it’s not the end.
  • This, too, shall pass.
  • I’ve survived a lot of hard things, and I’ll survive this, too.
  • Anxiety won’t kill me, it just doesn’t feel good.
  • I’m strong enough for this.
  • Everything changes. This is only temporary.

Finally, a few basic coping skill reminders: Get enough sleep!! Drink water, eat well. Take walks and breathe deeply. Get enough sleep!! Learn how to say ‘no’ to unwise time commitments. And did I mention, get enough sleep?!

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How to Help Your Anxious Daughter: Studio 5

How to Help Your Anxious Daughter: Studio 5


All parents want to raise strong, confident, happy daughters, but there’s evidence showing that female adolescents are experiencing high levels of stress and anxiety. A recent article in the Deseret News suggests that young women are having a rough time; researchers are seeing anxiety, self-harm, and even suicide in girls as young as 10. In recent years, I have witnessed an increase in the number of referrals of young people (girls and boys) to my therapy practice who are experiencing these same sorts of issues. Clearly, we have a real cultural problem to address, and there’s certainly reason to be concerned.

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Meditation 101

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If you feel stressed and anxious more often than not then welcome to the club. In our ever increasingly busy world of information overload, these two unwanted companions can seem to take up permanent residency in our lives. Having to maintain the work/life balance while simultaneously multitasking endless to do lists can get to be quite overwhelming which creates the perfect storm of unwanted feels. How does one navigate these storms of certain woe? It may be more simple than you think and doesn’t take much time from your busy day. When you begin to feel these pesky squatters start to take up space in your mind, use these two following steps:

1. With either your eyes open or closed, begin to count your breaths (without changing your normal breathing patterns) from 1 to 10 with 1 being your inhaling breath and 2 being your exhaling breath up to 10. 

2. Focus only on the counting (if you find yourself thinking random thoughts as you count – that’s totally fine, observe them, dismiss them, and refocus on the counting)

Unlike having to create addition time like most activities designed to get you to a place of calm, this can be done on your way to whatever demands of the day require. The best part is it can be as little as a minute or up to an hour, YOU pick the amount of time you need to get to your happy place. Now doesn’t that amount of control make you feel devilishly good inside? It’s okay to admit it because YOU ROCK! Now go forward and continue to conquer all of life’s demands you busy go-getters!

Jameson Holman, AMFT

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Valentine’s SEX

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…and other holidays you feel pressure to make IT great!

There are a few holidays, you know which ones they are, that bring a chain of different thoughts.

“My anniversary is coming. I guess that means we should probably have sex.”

“Sweet, it’s my birthday. This means a party in the bed tonight!”

“It’s Valentine’s, does that mean that I should actually dress up for sex tonight?”

There is even a song titled Birthday Sex by the artist Jeremih. So, what is it that creates these expectations about holiday sex? Is it that we consider sex the ultimate gift and it seems fitting to give it on a holiday? Is it because in a situation where someone feels deprived of sex, that seems like a day you really shouldn’t deprive someone? Or is it that it is the ultimate celebration of your love for someone and that seems like a perfect day to celebrate? Who knows?

I am not here stating that it is neither good nor bad to have expectations about holiday sex. You and your partner can decide whether that is awesome or a problem. I thought it would be fun to consider some of the pros and cons.

CONS

  1. We usually also eat a lot of great food on these holidays and sex with a full stomach can be… interesting.
  2. Expectations can add stress and stress can be debilitating when it comes to sexual function.
  3. You can’t save your sexual relationship with your partner on a holiday every now and again. Spice is necessary more than 3 times a year.
  4. If you don’t have holiday sex and it is expected, it can lead to a lot of hurt, passive avoidance techniques, or anger.
  5. If sex is already a problem, the problem usually comes to a head when these expectations are unfulfilled and you can spend a perfectly good holiday fighting.

PROS

  1. If you conceive, you can guarantee you don’t have to share an anniversary or birthday with your kid.
  2. Going above and beyond on anything, sex included, can really make your partner feel wanted, seen and important.
  3. The pressure of expected holiday sex, keeps you on your toes and actively working on improving your sexual relationship.
  4. These holidays can create deep feelings of love, and perhaps create the desire to have sex in the first place.
  5. If you plan to have sex on these holidays, the kids are usually gone and sex can be more enjoyable.

Consider these points for yourselves. Wishing you a Valentine’s Day full of love and closeness for whomever or whatever you love!

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Is Social Media Dragging You Down?: Studio 5

Is Social Media Dragging You Down?: Studio 5

The original purpose of social media is to connect us, and yet for many women, looking in on others’ lives can leave us feeling inferior, jealous, isolated, or dissatisfied. So how can we put all these posts and pictures in perspective when we seem to get discouraged by them? There’s been quite a bit of research done on how social media affects us psychologically and emotionally. Here are a few tips to help you if you find that it’s dragging you down:

Social media drags you down(1)1. Be Intentional & Interact Directly

Studies have shown that always consuming, or simply binge reading and looking at picture after picture online can negatively impact you. I encourage you to instead intentionally research, seek out information, and connect with people in your life. Engage more and be purposeful; don’t just mindlessly scroll through your feed to fill time.

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5 steps to Stress Reduction

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Muscle relaxation has always been a staple in stress reduction, but is often not something we jump to when we recognize stress or other uncomfortable emotions. In fact, we often unnecessarily carry emotional stress in our muscles long after a stressful event or situation has passed. To combat the negative effects stress has on our bodies and minds many researchers and clinicians suggest engaging in activities like yoga or deep breathing. When we hold tension in our muscles we are sending our brain the signal to release cortisol, the stress hormone. This is a good thing if we need to be primed for action, but can have adverse effects on our mental and physical health if we don’t counter act the cortisol after the stressful even has passed. In the fast-paced world we live in, with near constant stressors being thrown our way, it is rare that people can or do take the time needed to fully relieve their muscles of the stress impact, and thus it builds throughout the day.
Maybe you cant skip that stressful work meeting to go to a yoga class, but what if you could de-stress without leaving the office, or even de-stress in the stressful moment itself. You can. Here is a 5-step tip to help you tap into stress reduction throughout the day.

1- Check in with yourself throughout the day to see if you are feeling stress. Even little amounts of stress can have a big impact on your mental and physical health. Being aware of when we are feeling stress is the first step to stress reduction.

2- Rate your stress level on a scale of 0-10 so that after the muscle relaxation you can have a gauge of how it worked and if you need to take a few more seconds to relax and bring yourself further down the scale.

3- Do a body scan to assess how and where your body is holding the stress? Are you feeling tight, tense, pain, aching, fidgeting, or tingling? Are there any more subtle areas are holding tension?

4- Consciously release the tension of this area as you exhale. Imagine the muscle relaxing even if you can’t fully feel it right away. Drop your shoulders away from your ears, let your hips and legs rest heavy on the seat, and soften the muscles in your face and neck.

5- Repeat. Now that you’re more relaxed notice if there are other areas in need of relaxation.

This activity done frequently in short periods of time throughout a day may have a bigger impact on your stress reduction than that yoga class you’ve been meaning to get to. So the next time you get cut off on the freeway, overloaded with another task at work, or frustrated with your child notice how your body responds and let go of the tension in your muscles.

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