Skip to content

Author: Angela

Published on Leave a comment on Stronger Together

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

Published on

In these challenging times, it's easy to feel powerless. However, there's a potent antidote to the negativity surrounding us: kindness.

We live in a complex and often turbulent era. News cycles are dominated by division, uncertainty, and, at times, outright fear. As a mental health provider, I witness firsthand the impact these stressors have on individuals and communities. Anxiety is heightened, feelings of isolation are pervasive, and a general sense of unease seems to permeate our daily lives.

Kindness isn't just a feel-good sentiment; it's a powerful force with tangible benefits for both the giver and the receiver. In a world that often feels fractured, acts of kindness can serve as bridges, connecting us and fostering a sense of shared humanity.

Why Kindness Matters Now More Than Ever:

  • Combating Isolation: In a society where social connection is increasingly strained, even small acts of kindness can break down barriers and alleviate feelings of loneliness. A simple smile, a genuine compliment, or offering a helping hand can make a significant difference.
  • Reducing Anxiety and Stress: When we focus on others, we shift our attention away from our own worries and anxieties. Acts of kindness release endorphins, the body's natural mood boosters, promoting feelings of calm and well-being.
  • Building Resilience: Kindness fosters a sense of community and belonging, which are essential for building resilience in the face of adversity. When we feel connected and supported, we are better equipped to navigate challenges.
  • Restoring Hope: In a world that often feels bleak, kindness offers a glimmer of hope. It reminds us that there is still goodness in the world and that we have the power to make a positive impact.
  • Promoting Empathy: Kind acts can increase our own empathy. When we practice kindness we are forced to see the world from another person's perspective. This increased empathy helps to reduce the "us versus them" mentality that is so prevalent in our society.

Practical Ways to Cultivate Kindness:

  • Practice Active Listening: Truly listen to others without judgment or interruption.
  • Offer Genuine Compliments: Acknowledge and appreciate the positive qualities you see in others.
  • Volunteer Your Time: Give back to your community by volunteering at a local charity or organization.
  • Perform Random Acts of Kindness: Surprise someone with a small gesture of generosity. Pay for a stranger's coffee, leave a kind note, or offer to help someone with their groceries.
  • Be Kind to Yourself: Self-compassion is essential. Practice self-care and treat yourself with the same kindness you extend to others.
  • Limit your exposure to negative media: While it is important to be informed, constant exposure to negative news can increase anxiety and stress.
  • Practice Gratitude: Take time each day to appreciate the good things in your life.

In these troubled times, let us remember the power of kindness. It is a simple yet profound way to heal ourselves, our communities, and our world. By choosing kindness, we can create a more compassionate and hopeful future for all.

Remember, even the smallest act of kindness can have a ripple effect, spreading positivity and hope. Let's choose to be a source of light in a world that often feels dark.

If you are struggling with anxiety, stress, or other mental health challenges, please reach out for help. You are not alone.

~Angela

Published on

A new year often comes with a wave of resolutions: lose weight, learn a new language, finally finish that novel. While these goals are admirable, it's crucial to prioritize your mental health alongside them.

Here are a few tips to incorporate mental well-being into your New Year's resolutions:

1. Set Realistic Goals:

  • Break it down: Instead of "get in shape," aim for "walk for 30 minutes, three times a week."
  • Focus on progress, not perfection: Celebrate small wins and be kind to yourself on setbacks.
  • Prioritize self-care: Schedule time for activities that nourish your mind and body, such as yoga, reading, or spending time in nature.

2. Practice Self-Compassion:

  • Challenge negative self-talk: Replace "I should be doing more" with "I'm doing my best."
  • Embrace imperfection: Mistakes are part of the human experience. Learn from them and move on.
  • Forgive yourself: It's okay to not achieve every goal. Focus on what you did accomplish.

3. Seek Support:

  • Connect with loved ones: Spend quality time with friends and family.
  • Join a support group: Connect with others who share similar experiences.
  • Consider therapy: A therapist can provide guidance and support on your mental health journey.

4. Prioritize Rest and Relaxation:

  • Get enough sleep: Aim for 7-9 hours of quality sleep per night.
  • Practice mindfulness: Engage in activities like meditation or deep breathing to reduce stress.
  • Unplug regularly: Take breaks from technology to disconnect and recharge.

5. Remember That Mental Health is a Journey, Not a Destination:

  • Be patient with yourself: Positive change takes time.
  • Adjust your goals as needed: Life happens. Be flexible and adapt your resolutions as necessary.
  • Celebrate your successes: Acknowledge and appreciate your progress along the way.

Remember: Your mental health is just as important as your physical health. By incorporating these tips into your New Year's resolutions, you can prioritize self-care and create a more fulfilling and balanced life.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. If you are struggling with your mental health, please consult with a qualified healthcare professional.

Published on

A Guide to Suicide Awareness and Prevention

Suicide is a serious issue that affects countless individuals and families worldwide. It's a topic often shrouded in silence and stigma, but it's essential to talk openly about it. By increasing awareness and understanding, we can take steps to prevent suicide and support those who may be struggling.

Understanding Suicide

Suicide is a complex issue with various contributing factors, including:

  • Mental Health Conditions: Depression, bipolar disorder, and anxiety disorders can significantly increase the risk of suicide.
  • Substance Abuse: Alcohol and drug use can impair judgment and contribute to suicidal thoughts.
  • Stress and Trauma: Life events such as job loss, relationship breakups, and physical or emotional abuse can be overwhelming and lead to suicidal ideation.
  • Chronic Pain: Living with chronic pain can be debilitating and contribute to feelings of hopelessness.
  • Isolation and Loneliness: Feeling disconnected from others can exacerbate mental health issues and increase the risk of suicide.

Recognizing the Signs

It's crucial to be aware of the warning signs of suicidal behavior:

  • Direct statements: Expressing thoughts of suicide or wanting to die.
  • Indirect statements: Saying things like "I'm no good" or "I'm a burden."
  • Behavioral changes: Withdrawing from social activities, giving away possessions, or making a will.
  • Mood changes: Extreme sadness, hopelessness, or anger.
  • Substance abuse: Increased or decreased alcohol or drug use.
  • Sleep disturbances: Insomnia or excessive sleepiness.
  • Physical symptoms: Loss of appetite, weight loss, or changes in energy levels.

Offering Support

If you're concerned about someone you know, it's important to:

  • Listen actively: Show that you care and are willing to listen without judgment.
  • Offer support: Let them know you're there for them and encourage them to seek help.
  • Don't be afraid to ask: Directly ask if they're thinking about harming themselves.
  • Seek professional help: Encourage them to contact a mental health professional or crisis hotline.

Resources for Help

There are many resources available to help individuals who are struggling with suicidal thoughts:

  • 988 Suicide & Crisis Lifeline: Call or text 988
  • Crisis Text Line: Text HOME to 741741
  • The Trevor Project: 1-866-488-7386
  • The Jed Foundation: https://jedfoundation.org/

Remember, you're not alone. If you're struggling with suicidal thoughts, please reach out for help. There is hope, and there are people who care about you.

Published on

We all have those moments where we wish we could start fresh. Maybe a bad habit has gotten out of control, or a negative thought pattern is holding you back. Whatever the reason, the desire to "turn over a new leaf" is a powerful one. But how do you actually make that change stick?

Therapy can be a transformative tool in this process. Here's how a therapist can support you on your journey to a new you:

  • Unearthing the Root Cause: Many negative behaviors or thoughts stem from deeper issues. A therapist can help you explore past experiences, traumas, or limiting beliefs that might be fueling your current struggles. By understanding the "why" behind your patterns, you can begin to address them at the source.
  • Developing New Coping Mechanisms: Unhealthy coping mechanisms like avoidance or self-medication often accompany negative behaviors. Therapy can equip you with healthier tools to navigate challenges. This could involve relaxation techniques, communication skills, or emotional regulation strategies.
  • Building Self-Awareness: Sometimes, we're not even fully aware of our own thoughts and behaviors. Therapy can help you develop self-awareness by identifying negative thought patterns and their impact on your actions. With this awareness, you can make conscious choices to break free from unhelpful cycles.
  • Creating a Support System: Change can be difficult, and therapy provides a safe, non-judgmental space to explore your struggles. Your therapist can be a cheerleader, offering encouragement and holding you accountable as you work towards your goals.
  • Developing a Personalized Plan: Therapy isn't a one-size-fits-all solution. A good therapist will work with you to create a personalized plan that addresses your specific needs and goals. This might include cognitive behavioral therapy (CBT), mindfulness techniques, or other evidence-based approaches.

Taking the first step towards positive change can be daunting, but therapy can be the key to unlocking your potential. Remember, turning over a new leaf isn't about perfection. It's about moving forward with a newfound understanding of yourself and the tools you need to create a happier, healthier life. ~ Angela

Published on

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

Published on

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

Published on

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

Published on

February is Eating Disorders Awareness Month. In a lot of ways, the traditional image of a woman in stock photos mirrors the common stereotype of a person with an eating disorder: young, slim, attractive, and white. However, we all know that those stock images don’t reflect the world around us, and yet most marketing and advertising relies on those images without any alternatives. *Learn More https://www.nationaleatingdisorders.org