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How Community Involvement Fortifies Your Mental Health

We often think of mental well-being as an internal landscape, something we cultivate through self-care practices like mindfulness and exercise. And while those are undoubtedly crucial, there's a powerful external force that can significantly bolster our mental health: community involvement and engagement.

Think about it. Humans are inherently social creatures. We thrive on connection, belonging, and feeling like we're part of something larger than ourselves. When we isolate ourselves, even unintentionally, it can create fertile ground for feelings of loneliness, anxiety, and even depression to take root.

Stepping out of our individual bubbles and actively participating in our communities offers a wealth of mental health benefits. Let's explore some of the key ways this happens:

1. Combating Loneliness and Fostering Connection:

One of the most profound impacts of community involvement is its ability to alleviate loneliness. Whether you're volunteering at a local shelter, joining a book club, participating in a neighborhood clean-up, or attending community events, you're creating opportunities to connect with others who share similar interests or a common purpose. These interactions, even seemingly small ones, can foster a sense of belonging and reduce feelings of isolation. Knowing you're seen, valued, and part of a group can be incredibly grounding.

2. Boosting Self-Esteem and Purpose:

Contributing to your community provides a sense of purpose and accomplishment. When you actively participate in something that benefits others, it can significantly boost your self-esteem. Knowing that your time and effort are making a positive impact can be incredibly rewarding and give your life a deeper sense of meaning. Whether you're mentoring a young person, organizing a fundraising event, or simply helping a neighbor, your contributions matter.

3. Reducing Stress and Anxiety:

Engaging in community activities can be a wonderful way to shift your focus away from your own worries and anxieties. When you're engrossed in a shared task or connecting with others, your mind has less space to dwell on stressors. Furthermore, the social support you gain from community involvement can act as a buffer against stress. Knowing you have people to turn to can make navigating life's challenges feel less overwhelming.

4. Expanding Your Social Network and Support System:

Community involvement naturally expands your social circle. You'll meet people from diverse backgrounds with unique perspectives, enriching your life and broadening your understanding of the world. These connections can evolve into meaningful friendships and provide a vital support system during difficult times. Having a strong social network is a cornerstone of good mental health.

5. Promoting a Sense of Collective Well-being:

When you actively participate in your community, you contribute to a sense of collective well-being. Seeing positive change happen as a result of your efforts, alongside those of others, can foster feelings of hope and optimism. Being part of a community that cares for its members creates a more supportive and resilient environment for everyone.

Getting Involved: Where to Start (and When to Seek Extra Support)

The beauty of community involvement is that there are countless ways to participate. Here are a few ideas to get you started:

  • Volunteer: Find a cause you care about and offer your time and skills to a local organization.
  • Join a club or group: Explore your interests by joining a book club, hiking group, sports team, or hobby class.
  • Attend local events: Check out community festivals, farmers' markets, workshops, and meetings.
  • Get involved in local government: Attend town hall meetings or consider volunteering for a local committee.
  • Connect with your neighbors: Offer help, organize a neighborhood gathering, or simply strike up conversations.

Sometimes, taking those first steps towards community engagement can feel challenging, especially if you're already struggling with your mental health. If you're in Topeka, KS, and find yourself needing extra support and guidance on this journey, Firm Foundations Counseling Inc. can be a valuable resource. We can provide a safe and supportive space to explore your feelings, develop coping strategies, and build the confidence you need to connect with your community in meaningful ways. We understand the powerful link between social connection and mental well-being and can offer personalized support to help you build those foundations.

Strengthening your mental health is a multifaceted journey, and community involvement is a powerful tool you can add to your toolkit. By stepping out, connecting with others, and contributing to something larger than yourself, you can cultivate a greater sense of belonging, purpose, and overall well-being. So, take that first step – your community, and your mental health (with potential support from resources like Firm Foundations Counseling Inc.), will thank you for it.

~ Angela

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Here at Firm Foundations Counseling Inc. we believe in  "Walking alongside you on your "Road of Self-Discovery".  Often, finding a therapist that is right for you can be a daunting and even intimidating first step to take on that road. Finding the right therapist is a crucial step in taking charge of your mental health. It's an investment in your well-being, and a little careful consideration can make a big difference. This post is intended to equip you with the knowledge and basic steps to navigate the process and find a therapist who feels like the perfect fit.

1. Know Yourself, Know Your Needs

The first step is to identify what you want to gain from therapy. Are you struggling with specific concerns like anxiety, depression, or trauma? Do you want to address relationship issues or navigate a difficult life transition?  Knowing your goals, whether it's short-term problem-solving or long-term personal growth, will help you target the right type of therapy.

2. Therapists: A Diverse Field of Expertise

There are various mental health professionals available, each with their qualifications and specialties. Psychiatrists are medical doctors who can diagnose mental health conditions and prescribe medication. Psychologists have doctoral degrees and can provide therapy and psychological assessments. Licensed therapists and counselors hold master's degrees and offer psychotherapy using different approaches like cognitive-behavioral therapy (CBT), psychodynamic therapy, or mindfulness-based techniques.

3. Research and Find Your Match

The search begins with reputable online directories like Psychology Today or GoodTherapy. Here, you can filter therapists by location, insurance, and areas of expertise. Look into the preferred psychotherapy techniques used by therapists.  Additionally, consider asking for referrals from trusted friends, family, or your healthcare provider. Reading therapist profiles and reviews can sometimes offer valuable insights into their experience and approach(es). Remember to check their licenses and credentials to ensure professionalism.

4. Practical Considerations for Seamless Sessions

Imagine therapy sessions that fit seamlessly into your life! Consider a therapist conveniently located near your home or workplace, with appointment times that align with your schedule. Teletherapy, commonly referred to as on-line therapy or e-therapy, may be another option to fit better with your work life balance situation. If insurance coverage is a concern, explore therapists who offer self-pay options or sliding-scale fees.

5. The Initial Consultation: Exploring Possibilities

Many therapists offer initial consultations, often free or at a reduced cost. Other therapists connect and respond back and forth with potential clients through email. Either way, early communication with a therapist can help establish understanding, answer questions, and manage expectations. This is your chance to interview the therapist!  Prepare questions to understand their approach to therapy, their experience with your specific concerns, and their overall therapeutic style.

6. Building Trust: The Heart of Therapy

Therapy thrives on a strong therapeutic relationship. During your initial sessions, pay attention to how you feel with the therapist. Do you feel comfortable, understood, and respected?  Trust and empathy are key ingredients for successful therapy.  Every therapist reads and responds differently which may or may not align with your needs or preferences.. How do you feel about your therapist’s style and approach? Your therapist can’t read your mind, so being open and honest in your feedback is important. 

7.  Listen to Your Gut

The client - therapist relationship is very personal and actually very individualized. Tastes and preferences vary so don't underestimate your intuition! It's absolutely okay if you don't click with a therapist. Thank them for their time and continue your search. Remember, therapy is a journey, and your needs may evolve over time. Don't hesitate to switch therapists if your initial choice doesn't feel like the right fit anymore.

Conclusion:  Taking Charge of Your Mental Health

Finding the right therapist is an empowering step towards prioritizing your mental health. I hope this guide has equipped you with helpful  knowledge and basic tools to navigate the process. Now, take action! Start your search, schedule consultations, email therapists you’re considering, and embark on your self discovery road and journey towards a healthier, happier you. ~ Angela

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At Firm Foundations Counseling Inc., we make your safety our highest priority. During this pandemic environment, please allow extra time for therapist to clean and disinfect office space between counseling sessions. Face masks are required to wear in the building and in the waiting room. Firm Foundations Counseling Inc. is also providing HIPAA compliant tele-therapy (virtual) services for your convenience and safety. All of your information is kept 100% confidential. -Angela

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Transitioning to Seeing Your Therapist Using Technology

Firm Foundations Counseling Inc.  has recently added teletherapy services to meet the mental health needs of clients. Teletherapy is a great alternative to the traditional face to face counseling session you might be used to. Telemental health services have been around for many years and have been gaining in popularity the past decade.   For busy schedules, the convenience of scheduling an online counseling session using secure video conference technology is a game changer.  Telemental health is effective and increases access to care without leaving your home.  In the current global pandemic environment and recent requirements for social distancing, the need for mental health services is more important than ever and teletherapy can provide a bridge between you and your therapist. I have teamed up with TheraNest, a respected mental health practice management system to offer a very convenient, HIPAA-Compliant teletherapy video platform to better serve you.    If you are interested in utilizing this service please contact me for more information.   Please take a look at the links provided below to learn more about TheraNest's HIPAA-Compliant Telehealth Platform.* Be aware  and avoid  providers offering teletherapy services that are non-secure and non-HIPAA compliant (Facebook Facetime,  Google Hangouts, Skype, etc) 

Clients: How to Prepare For Your First Telehealth Session

Thank you,

Angela

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Financial stress on individuals, couples, and families can quickly become overwhelming. Money problems can lead to severe depression, cause troubles in our relationships, and even tear families apart. It's important to get a grasp on your finances which can help reduce your stress. A good place to start is to think about your family’s financial goals. Think of where your money needs to go in the short and long term.  Be sure to take a good look at where you’re spending money now; devise a plan, and make a commitment to spend smarter and put more money into savings.  You will start to feel more confident when you don't have to worry about making ends meet at the end of every month. The first step and often the biggest step is to establish a family budget that allows you to keep track of your spending.  A well thought out, written budget can help guide you, like a road map, allowing you to prioritize your expenses and better control unnecessary spending.
Putting a budget in place can help you control your spending and achieve greater financial freedom. Here are a few ideas to help get you started that can help you take charge and reduce your financial stress. Total all of your (average) monthly income. This can include regular salary & wages, interest, income earned on the side, etc. Include your spouse's or partner's income.  Once you have a clearer view of your family's income, start tracking all your expenses over the month. Add up all of your reoccurring and predictable bills such as rent or mortgage, car payments, insurance, utilities, etc... Also, record variable expenses like food, clothing, personal care, gas, entertainment, etc... Try to capture every expense. If you find tracking your expenses difficult, use budgeting software, a spreadsheet, or even a budgeting app on your phone. Total and compare what’s money is coming in to what’s going out. The results may just surprise you if you haven't investigated your household finances for some time.  If you’re income is coming up short, you can try to either increase your income or reduce your expenses. Reducing expenses is often times the quickest and easiest way to make a change. Continue to trim expenses, and direct more money into savings and investments. Keep good records and track your results over time. Be sure to also put aside some extra for unexpected household expenses.  You can reduce or even be free of financial stress in your life. Knowing how to better align your spending habits with your budget and learning techniques to face your financial stress with confidence can make a big difference. Your mental health can play a big role in achieving your financial goals. Financial stress is hard to overcome for many because of the depression that comes along with it. The bigger the financial stress, the deeper the depression can become. This cycle is often difficult or even impossible to reverse without first treating your depression and improving your mental health. Your counselor can work with you to help overcome the negative cycle of financial stress and improve your personal outlook, getting you on the path of improving your financial outlook. - Angela

Marriage Counseling-

"Can you relate to this couple?"

Call me, I can help! (785) 228-5691

It's common for couples to reach an impasse and lose the ability to be vulnerable and trusting of one another. Couples and marriage counseling can make a real difference in a relationship that needs help or refocus. I use a caring approach and work with all couples to strengthen communication that might have, over time, eroded the quality of their interactions. Contact me today for a free initial marriage counseling consultation. - Angela

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WHO DOES WHAT... in the world of mental/behavioral health and addictions? The role of your professional counselor.
I have been asked several times whether I have appointments available to see a client because he or she is out of medications or no longer has a doctor who prescribes him or her medications.  I am always patient and try to take the time to explain to the individual exactly who I am and what I can or cannot do because it is confusing.
I decided I would take some time now and answer the mysteries of who does what in the world of mental/behavioral health and addictions.
 
I start by explaining that the only providers who can prescribe medications are medical doctors and some nurse practitioners; this includes, but is not limited to Primary Care Physicians (family doctors), Psychiatrists, Nurse Practitioners etc.
Social Workers, Clinical Social Workers, Licensed Clinical Professional Counselors, and Licensed Professional Counselors are Master's level providers/clinicians who provide individual, couples, family, and group therapy.  Some of these licensed providers also conduct substance abuse and other addictions evaluations to identify the appropriate level of care for an individual ie. residential treatment, outpatient, or intensive outpatient treatment.  These providers use talk therapy; processing thoughts, feelings, and behaviors; incorporate psychoeducational materials; as well as incorporate homework assignments into the individual's treatment to increase participation, insight, and growth.
Psychologists have obtained their Doctorate degree; this does not make them a physician, it means that this person has went to school pass the Master's level and received a doctoral degree.  Psychologists generally provide many of the services that Master's level clinicians do, but also have specialized training in performing psychological testing for clients.
The most important thing to know and look for is a provider, clinician, or physician that meets your needs and places your care as their priority.  Some people NEED medication to help manage symptoms of Major Depressive Disorder, ADHD, Bipolar, or Schizophrenia, however, the client/patient can reach higher levels of success and stability by participating in therapy/counseling services.
I hope this is helpful to you.  Just please remember that by working together, amazing change CAN happen!
Angela D. McClain