Anxiety & Corona Virus: Practical Steps to Reduce Excessive Worry

What is anxiety? According to the Oxford Dictionary:
Anxiety: A feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
Vs.
Anxiety disorder: a nervous disorder characterized by a state of excessive uneasiness and apprehension, typically with compulsive behavior or panic attacks.
https://www.lexico.com/en/definition/anxiety

I want to tackle the first one: this anxiety most of us are feeling across the US.
Why should we be concerned about doing everything we can to lower our levels anxiety?
• Anxiety is exhausting
• Stress has a direct culprit in lowering our healthy immune response to illness
• Unchecked anxiety can lead to panic, which in turns compromises our ability to think clearly and affects our judgement, or our ability to make good decisions.

**If you find that in spite of doing some of the things I will be recommending, you still experience high levels of anxiety, panic attacks, an inability to function like you normally would, are experiencing stomach upsets, tightness in chest, and disturbed sleep, please see a professional. If you’ve been diagnosed with an anxiety disorder in the past, keep your treating professional in the loop about how you are doing in the midst of what’s been happening in our nation and around the world.

Having said that:

The first thing I’m going to do is tackle the root of anxiety and worry which is fear:
FACTS:
• As of today, the true epidemic is panic and panic is highly contagious. (Actualization 3/20/2020: There is a very serious situation happening with the fast propagation of this virus, however, panic continues to be present at toxic levels in our communities.)
• Corona virus mortality rate is about 1-2%, it is higher than the flu, however there are millions affected by the flu this year vs in the hundred thousands worldwide with Corona. (Actualization 3/20/2020: Current measures recommended today are in place to keep this virus from spreading to numbers like the influenza and also to not overwhelm the medical system at any given time.)
• That mortality rate is significant for people identified as high risk:
o Smokers, especially over 50 yrs old.
o Seniors, especially over 70
o Immune compromised individuals *(including children, adolescents & adults), due to disease or because they are taking immune suppressant meds. (*edited 3/20/2020)
o Those who are Pregnant
o As opposed to flu, children are not in the higher risk category. As of info today. (Edited with latest information from CDC as of 3/20/2020: “Information about COVID-19 in children is somewhat limited, but the information that is available suggests that healthy children generally have mild symptoms. However, a small percentage of children have been reported to have more severe illness. Children and adults with serious chronic medical conditions are believed to be at higher risk, as well as older adults. To protect those at higher risk, it’s important that everyone practices healthy hygiene behaviors.” This information is quoted directly from CDC website linked here.

Next we are going to confront two big, fear inducing words:
• Pandemic- which means new and widespread. It does not mean catastrophic or even imply high mortality
• State of Emergency- which is just declared in order to draw down government funding for prevention and treatment, that would otherwise be unavailable to the states.

One of the ways I typically intervene with people suffering with excessive worry, is that I ask them to answer some questions for me:
1. What is the worst thing that could happen? In this case, I’m asking specifically about the worst thing that could happen to you regarding corona virus.
a. FEAR: “The worst thing that could happen is that I or a loved one will die from it.” Ok, so let’s confront that fear head on. IF  YOU ARE NOT IN THE AT RISK POPULATION CATEGORIES I MENTIONED A FEW MINUTES AGO, DEATH FROM CORONA IS A NOT SOMETHING TO BE WORRIED ABOUT. Self-talk: “The chances of me                     dying from this are practically low.”
b. If you are a person in the at risk category you can say to your self:  “I’ll be as prudent as I can in following the    recommendations from the CDC. I’ll wash my hands and not take any unnecessary risks, in order to mitigate the possible effects of this virus on my health.”
c. FEAR: “What if I, or someone I love, catches this virus?” The virus is highly contagious. If you are not in the at-risk list, he virus will most likely feel like a nasty cold, or a very mild one. Self-talk: “I’ve had bad colds before, I’ll be ok.” Or “I’ve had the flu before, I’ll be ok.”
d. FEAR: “Everything is shutting down, what if I cannot work?” The government is being proactive in ensuring stability, economically and otherwise. Self Talk: “Things will go back to normal soon.”
e. FEAR: “What if we run out of toilet paper and can’t buy more.” I include this to lighten the mood, but this is a legitimate worry you should have…that’s what mass panic does my friends. Self-talk: “Maybe a neighbor will donate some for my family.”
2. The second question I would ask is: What is instigating or exacerbating your anxiety?
a. Is it your personality? Are you naturally prone to be an anxious person? Do you usually worry a lot? Remind yourself of that in order to gain perspective. Tell yourself, “I know I tend to worry more than most. Take a deep breath and let’s get the facts.”
b. Is it the exposure to media that is fanning the flames? Culprits:
i. Social media
ii. News agencies
If so. TAKE A BREAK. Pick a credible source of facts, like the CDC website, and stick to that, once per day. My      recommendation, do not do this first thing in the morning, nor last thing you do before you go to bed. Here’s a link to CDC Corona Virus info page: https://www.cdc.gov/coronavirus/2019-ncov/index.html

And in case you were wondering, no, your aunt Maria form Hialeah is not a reliable source of health facts and news. So:
iii. Decrease your exposure to people in your life who are alarmists.
3. Behaviors to INCREASE:
a. Adequate sleep/rest time. I cannot emphasize this enough. Lack of sleep disrupts and exacerbates every area of your life.
b. Eat well
c. Exercise
d. Wash your hands

E. (added 3/20/20) Social distancing. This is for everyone’s benefit and it’s socially responsible to not spread the virus to individual who are high risk for complications. 

4. Get out of your head and serve someone else.
a. Do you know what population can be terribly impacted by this virus? The homeless. Most of them meet almost all of the risk criteria and they are not able to consistently keep up with hygiene protocols being recommend. When you go out to buy some hand sanitizer, grab a couple more and give to your local homeless people.
b. Do no contribute to the hype. Don’t post or share mis-information or even information that might be biased (news agencies) or flat out conjecture.

5. Think about the positives:
a. Everyone is washing their hands during flu season. Hurray! This will lead to lower numbers this flu season. I’m sure it’s saved lives so far this year.
b. Everything seems to indicate that it’s a seasonal virus. Eventually, it will die down.
c. Kids, it seems, are generally unaffected by this virus. Why? Still a big unknown, but I’m thankful for that. (edited with latest information from the CDC on 3/20/2020: “Information about COVID-19 in children is somewhat limited, but the information that is available suggests that healthy children generally have mild symptoms. However, a small percentage of children have been reported to have more severe illness. Children and adults with serious chronic medical conditions are believed to be at higher risk, as well as older adults. To protect those at higher risk, it’s important that everyone practices healthy hygiene behaviors.” This information is quoted directly from CDC website linked here.

6. Last, but not least, rely on your healthy spirituality. If you believe in prayer, pray for health for you and yours. Pray for peace if you are highly anxious. Do your part, certainly, (wash your hands often) and trust God for the rest. – 7 Give all your worries and cares to God, for he cares about you. 1 Peter 5:7 www.biblegateway.com

For your wellbeing,
Sarah

Post Partum Depression: My Story

I recently posted these memes on my IG and FB pages as part of a series of short informational pieces I have been doing about depression in all it’s expressions.
Both of these images are from the Postpartum Stress Center.

This has been the post that has been most widely shared…EVER. Why? I’ll tell you why, because having a baby and all that comes with it is HARD, with or without adding the complication of postpartum depressions which is NOT JUST the baby blues. As a licensed therapist, I can give you all the clinical jargon in the world about symptoms, prognosis, medications, evidenced based interventions, etc, but what I really want to do is share from my own personal experience. Why? Because I want you to know that you are not alone.

What is postpartum depression? According to the PostPartum Stress Center, “Postpartum depression (PPD) is an umbrella term that refers to various mood or anxiety disorders which can follow childbirth. Perinatal depression and anxiety is the most common complication following childbirth, characterized by frequent crying, mood swings, irritability, extreme fatigue, difficulty concentrating, sleep problems, loss of sexual interest, pervasive anxiety, appetite changes, negative scary thoughts, feelings of inadequacy, ruminating, hopelessness and despair. In addition, thoughts of suicide and feelings of anger, rage, shame and guilt are often present.”

I experienced an a-typical, late-onset postpartum depression when my first born was about one and a half years old. It was the darkest, hardest time of my life. This is saying a lot, since, those first few months after birth were pretty stressful and hard, but this was different, way different. I experienced hopelessness, a deep sadness I could not shake, insomnia, panic attacks, negative and very dark, scary thoughts (among many of the other symptoms listed). Even the colors around me seemed muted. I struggled silently with this for almost a year. One day after a very scary incident, I realized I could not, literally, carry that around anymore. I was at the bottom of a deep pit with no way out. So, I made up my mind that I needed to DO something, or else I really felt like I was going to die. What I did took courage, humility, and consistency.

I told someone. That’s it. That’s what it took to get the ball rolling in my favor. One night, in the darkness of our room, I told my husband, “I think I’m depressed.” His answer, “I know.” That’s it, the cat was out of the bag, the door was open, and a sliver of light shone through. Then, I told my doctor, who listened and ordered a battery of blood tests that really helped to determine if my next course of action needed medical interventions. Then I told my Pastor, who prayed with me and really helped me to put a plan into action to help me deal with this monster that had hijacked my life.

Maybe you are wondering how I managed to get through the ugly, because, saying it aloud to someone, or several someones was a great first step, but by no means enough. Well, as suggested by the people who were now helping me, and with the tremendous amount of support from my husband, I did the following:
1. I planned intentional time for my self at least once per week. We hired a babysitter to take my toddler out 3 hrs every Wednesdays. It’s amazing what 3 hrs midweek did for me.
2. I joined a support group. It was not a traditional support group, but it served it’s purpose for me. I met with a group of women once weekly for bible study. The reason I picked that particular group was simply because they provided babysitting during that time. I ended up spending over 4 years in this group and it literally enriched my life in a million ways.
3. I cleared my plate. I was over committed with many, many things on my plate, and I took a sabbatical. Simply put, I said “NO” to the things that were sucking my energy.
4. I continued to talk about what I was feeling and experiencing. I did not discard the option of medications, because this was just a season and I did not have to be afraid of needing those.
5. I drew closer to God in my spiritual walk.
6. I remained CONSISTENT in #1-5 until I felt I was on the other side of the storm, and many of these I still do to this day.

Moral of this true story: Being a new mother, whether you are a first timer or a multiple timer…is HARD and it can be a scary, lonely place. YOU ARE NOT ALONE and YOU DON’T HAVE TO WALK THIS ROAD ALONE. Admitting you need help is not a sign of weakness, but the most courageous thing you can do for you and those you love the most. Having a support system wrap around you during this time can help in ways that you can not imagine. My prayer is that this inspires someone, somewhere, to take a step in the right direction. Postpartum depression is a serious condition, but with help, it’s a condition that can be resolved.

On a side note: When I went through this episode, I was already a licensed mental health professional … I say this so that you understand that people who have professions where they serve or help others are not exempt from mental illness. This is one of the main reasons why Bienestar Counseling & Education is geared towards providing support to those who serve others. Those who provide social services, teachers, ministers, doctors and nurses, first responders, etc … If you or someone you know needs to communicate, do not hesitate to do so.

For your wellbeing,
Sarah

Mood Independent

Meet JOE:

Joe has been dealing with feelings of depression for the past 6 months following a painful separation and subsequent divorce. His depressed mood has led him to experience frequent bouts of sadness, insomnia, weight gain, fatigue, and loss of interest in things he usually enjoyed. Over the past couple of months, his sad mood has taken a toll on his personal physical health, but also on the state of his home. Joe has found it hard to continue the upkeep of his home, especially his yard, which before had been a source of pride. Joe just does not have the desire, nor energy to mow the lawn and weed the garden. Yesterday, Joe received a letter from his homeowner’s association with a first warning to bring his yard to proper form.  Joe feels badly, but he also feels overwhelmed by the amount of work he has in his neglected yard.  These thoughts and feelings further feed into his depressed mood. When Joe simply does not feel like doing the work, what should he do?

If you have ever felt or behaved this way, you are not alone. At one point or another we all have decided to forgo something that we usually find pleasurable because we’re just “not in the mood.”  Sometimes our negative mood keeps us from enjoying time with our family, stealing from us abilities to make great memories with friends, and even keeping us from meeting our commitments and daily responsibilities. Our thoughts and behaviors affect our emotions, but often, our emotions dictate our behaviors.

Back to Joe: His depression keeps creating situations that further feed his depression. It’s a cycle that will continue unless he makes an important decision.

The next day, Joe wakes up once again feeling sad, overwhelmed, and embarrassed he let something he used to take pride in get in such disarray. He feels tired from not sleeping well and he knows that if he lets himself, he will have another unproductive day. Joe makes a decision. Even if he does not feel like it, he will weed the garden. It’s as good a place to start as any. It takes him most of the day, but Joe notices as he gazes at his weed free flower beds, that he feels good about himself, like he did something momentous. It’s the first time he’s felt anything positive in weeks. He also noticed that while busy he did not spend much time playing negative thoughts in his mind. 

Joe has taken the first step. He made a mood independent choice. Not really feeling motivated to do it, he sets out to do it anyway. At the end of the day he’s surprised AND glad he made himself weed the garden and decides to mow the lawn the next day.  As you can well imagine, Joe is slowly starting to realize that he does not have to be a prisoner, or puppet, of his own negative moods. As he activates into doing some of the things he used to enjoy, he is breaking the cycle and inserting a different outcome.

Joe gazes at his mowed law and clean flowerbeds. He’s tired, but satisfied in what he was able to accomplish. Having had to do so much work because he had let things go this far also made him think that maybe his depression is more serious than he wanted to believe. Joe decides to call his employee assistance program at work to find out what he can do to get out of this “funk.”

Maybe like Joe, you’ve had a rough season in y0ur life, and you’ve slowly watched the things you care about get neglected. Are you tired of letting your depressed or anxious mood plan the day for you or determine which important parts of your life you leave by the wayside? If your answer is: “Not anymore,” then it’s time for you to engage in some mood independent activities, and in doing so, bring y0ur self one step closer to your true self.  If you feel your anxiety and/or depression is stealing the essence of who you are, and you are not sure how to take that next step to wellbeing, call a professional mental health therapist and get the guidance and treatment you need.

For your wellbeing,

Sarah

 

DYI Anxiety Redux

We’ve all been there…the increased heart rate, the tense muscles, headaches, and overall feelings of being overwhelmed. This is anxiety. No…this does not mean you have an anxiety disorder, every one worries, everyone stresses over one thing or another. Sometimes we worry excessively over certain things. If your anxiety is causing you recurring sleepless nights, missed work, keeps you from enjoying activities with friends and family, or is making you physically ill, then a consultation with a professional is a good step to take.

If you are looking for some tips on curbing your anxious thoughts, and relaxing both your body and your mind, give the following DYI Anxiety Reduction activities a try:

  • Meditation

Meditation is a discipline proven to reduce anxious thoughts and feelings. Some people just need a quiet space, others use music, reading material, deep breathing exercises, progressive relaxation techniques, or some combination of these to meditate. You can read more about exactly how meditation reduces anxiety here.

  • Grounding

This is a great tool in effectively dealing with the strong, uncomfortable feelings  brought up by anxiety. Grounding techniques help you get out of your head and into the here and now, often resulting in a calming effect.  Curious? Check out this PDF with three great grounding exercises.

  • Praying

I am a big proponent of praying. The Bible says: Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; 7 and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus (Phillipians 4:6-7). I love this! Imagine your mind flooded with God’s perfect peace! Prayers don’t need to be long or eloquent, just heartfelt. Give it a try today. If you want to try prayer out, but would like to read more about it, Prayer and the Difference it Makes , is a great article. 

  • Exercise

My friend, Beth Vazquez, certified personal trainer and founder of Recess & Results, says the following about exercise and play:

“Exercise releases endorphins, natural “feel good” hormones that help enhance overall mood. When exercise is performed in a way that is play based, as with kids or family members, not only are endorphins released, but social bonds are strengthened and laughter often results. All of which reduce anxiety.”

Check out Beth’s blog for some great anxiety reduction play activity ideas you can implement today.

You see? Nothing fancy, just simple things we can all do our selves to reduce levels of anxiety. Leave us a comment and share with us how these worked out for you.

For Your Wellbeing,

Sarah

Benefits of Online Counseling

Are you considering Online Counseling, but need more information before diving in? Online counseling is mental and emotional health services delivered thru tech devises such as phone, email, chat, and/or  video. Maybe you have heard it called these terms also: Tele-mental Health, Virtual Counseling/Therapy, E-Therapy/Counseling. No matter the term, there are many benefits to those who utilize this treatment modality.

These are some of the many benefits to online counseling:

  • Studies show online therapy is as effective as in person therapy
  • You can cut travel to and from therapy office
  • You can choose the location of our session
  • Bad weather? No need to cancel
  • If you already use FaceTime and Skype, connecting via video for counseling is just as easy
  • If you work long hours or even odd hours, Online therapist has flexible hours to fit in your busy schedule.
  • A great alternative if you are homebound, a full time care taker, or have small children in your care, as it allows you to attend sessions from home
  • You do not need to be an expert in technology to access these type of online services
  • Because I’m saving money by not having to rent an office space, I can pass on those savings to you

Counseling sessions with Bienestar C&E are accessed easily, and I can easily walk you through the first connection.  If any of the above mentioned benefits resonated with you, then you are on the right track and Online Counseling may be right for you.

Here are several other things you may take into consideration before making a decision:

  • Anyone experiencing thoughts of hurting your self or others should seek the help of local hospital or crisis unit immediately, or call the national suicide prevention lifeline at 1800-273-TALK (8255). This will be your first avenue into care and Online Counseling may not be appropriate to attend to your immediate needs.
  • Individuals in need of detoxification services from illicit use of substances, should also seek immediate services from community agencies or hospitals.

So, there you have it, but don’t just take my word for it, many studies not only expound on the convenience of online therapy, but also its effectiveness.

If you believe that online counseling is for you, give it a try, you have nothing to lose.

For your wellbeing,

Sarah

Links to articles about effectiveness of online counseling: Article 1, Article 2, Article 3, Article 4, Article 5, Article 6, Article 7.  Please note this is not an exhaustive list, as there are many more studies, and also many studies taking place right now, as Online Counseling continues to become more mainstream.

Talking to Our Children About School Shootings

Having and facing fear is a normal part of every child’s developmental journey. Fear of the dark, fear of being away from their parents, and fear of the hidden dangers that await under the bed, to name a few.

On February 14th, 2018, once again, we were all faced with the fact that our children live a very scary reality, the possibility of school shootings. One student survivor of the Parkland shooting reminded us all that they have grown up in the post-Columbine world, where active shooter drills are part of their school life experiences.

School safety is once more at the forefront of the nation’s mind, with every school talking about it. Our children are hearing about this from teachers, counselors, and law enforcement. They hear about it on the news, at little league, social media, and even kids church. But, what do parents’ conversations with their children about this topic look like?

The American Association of School Counselors recommends the following:

Try to keep routines as normal as possible. Kids gain security from the predictability of routine, including attending school.
Limit exposure to television and the news.
Be honest with kids and share with them as much information as they are developmentally able to handle.
Listen to kids’ fears and concerns.
Reassure kids that the world is a good place to be, but that there are people who do bad things.
Parents and adults need to first deal with and assess their own responses to crisis and stress.
Rebuild and reaffirm attachments and relationships.
You can find this article at:
https://www.schoolcounselor.org/school-counselors/professional-development/learn-more/shooting-resources

It is important to note that children do not have to be directly impacted by a shooting at their school to be deeply affected from hearing about a school shooting.

A great article from Relevant Children’s Ministry also gives parents great pointers for having these important conversations. The article recommends the following:

Start by finding out what they know
Protect them from too much information
Focus more on their feeling than on the event itself
Understand what they can process developmentally
Don’t avoid the hard questions
Seek professional help if needed
https://www.relevantchildrensministry.com/2018/02/talking-to-children-about-school.html

Finally, taking time to sit with your child, whether they are preschoolers, middle- or high-schoolers, and remind them of the following truth: God is our protector. When I was a child, I always found comfort in God’s promises. Read Psalm 91 together and remind yourselves that,

“Those who live in the shelter of the Most High will find rest in the shadow of the Almighty. This I declare about the Lord: He alone is my refuge, my place of safety; He is my God, and I trust him.” (Psalm 91:1-2)

Santa Fe High School student Dakota Shrader is comforted by her mother Susan Davidson following a shooting at the school on Friday, May 18, 2018, in Santa Fe, Texas. Shrader said her friend was shot in the incident. (Stuart Villanueva/The Galveston County Daily News via AP)

For your wellbeing,

Sarah

You can find the original post for this blog at https://www.nbacares.org/stories-and-news/taling-to-our-children-about-school-shootings

When Mother’s Day Hurts.

Mother’s Day is a day we honor the women in our lives that have given us life and nurtured us. Presents are given, cute children’s cards are created, and lots of pictures are taken. With the advent of social media, this day is paraded on every social media wall, with pictures depicting happy mom’s brimming with pride…but, what about those who feel that this day just…hurts.

Some of us have lost our mothers and some mothers have lost their children.  What happens to the children in foster care, how do they celebrate today? What about the lonely, set aside mothers, whose kids don’t call or visit anymore? What about the mother’s who feel they messed up too badly, whose kids have been taken away, or are being raised by someone else? There are women who will never be biological mothers… For many people, Mother’s Day hurts.

I suggest we all celebrate Mother’s Day with awareness that as we celebrate, many grieve. Some of us have to find time to celebrate and grieve at the same time! If you are one of us who celebrated in grand style, I challenge you to connect with someone who shed tears yesterday. If you shed tears yesterday, I challenge you to connect and celebrate the joys of someone who did not have a reason to cry. The Bible, in the book of Romans 12:15, encourages us to  “Be happy with those who are happy, and weep with those who weep.”

It’s ok to do both. Yesterday my family celebrated and also made a trip to the cemetery to have a quiet, reflective time. We sent condolences to a family that lost their mother ON Mother’s Day, just yesterday, and heard from another who will travel this week for a mother’s funeral. Another mother we know had a disappointing day and had to put on a brave face for all to see…and a dear family member and great mom spent her day in the hospital, preparing herself for the end of her life. This is real life during a holiday. God promises never to leave us or forsake us, and we can take a page from His Book, and intentionally stand by people who hurt deeply on Mother’s Day.

For your wellbeing,

Sarah

What to Expect During my Counseling Session

Have you ever been to a counseling session? Do you wonder what to expect? Do you ever find your self considering seeking counseling, but resisting because of pre-conceived notions and expectations? Ever wonder if you have to lay down on a couch and look at funky pictures while listening to a bunch of psycho-gable? Believe it or not, I have too, for all of the above. You see, the reason is that every therapist is different, and they run their practice in different ways. I can, however tell you what to expect during a counseling session with me.

First I’d like to provide an overview of the services provided by Bienestar Counseling & Education:

Individual and Group Counseling

I provide brief individual and family E-Therapy** services geared towards the resolution of behavioral health issues negatively impacting your daily life and functioning. These are conducted through a secure and HIPAA compliant online counseling office located in through this link https://doxy.me/bienestarce

In our e-therapy sessions I will employ the use of solution-oriented interventions such as cognitive behavioral therapies*** focused on wellness goals developed in an individualized treatment plan adapted to your personal, individual needs, as indicated by a thorough assessment. If you are struggling with stress, depression, anxiety, relationship problems, grief, addiction, mood disorders, and situational crisis, among other psychological concerns, this therapy modality can be beneficial to you.

Professional Consultations

In need of just an objective listening ear, or guidance in a particular situation that you need to make decisions on? I can help. No counseling commitment with this consultation of a professional nature available upon request. I also provide professional consultations to other professionals in the behavioral health field.

Educational Services

Workshops and Seminars adapted for community organizations that have an interest in promoting emotional, mental, physical, and spiritual wellbeing of its members. These workshops and seminars will empower your members to learn and implement tools that will impact their overall wellbeing.

Communication skills, stress management, effective leadership skills, self-care, and avoiding burnout, are among the many topics available.

What to expect during your session.

You have decided to engage my services as you embark on a journey to improve your wellbeing. After you make contact with me, we will coordinate a free telephonic consultation, during which, you will tell me a little bit about you and why your are seeking services. I will explain my services, we will talk about e-therapy and whether this is the best modality for you, and I will answer any questions you may have regarding the process of counseling, including fees,  set up of first appointment, and the documentation needed to start receiving services.

Initial counseling session

You are ready for your initial intake session, which will take approximately 90 minutes. This is a work intensive session as we go over your initial paperwork and any questions regarding  information in initial intake packet.

We then move on to an assessment, which will provide the clinical information I will need to identify problem areas, as well as strengths, and resources available to you during your treatment.  Based on this assessment, we will work together on developing a treatment plan which will consist of goals and objectives that will guide all of our therapy sessions. We will agree on the frequency of your appointments and finally, your next appointment will be set at the end of the session.

Treatment sessions

During our 50 minute sessions, you will check in with me and catch me up on any information you find relevant to your treatment, including set-backs and gains. If you so wish, we will open in prayer as we start to work on items listed on your personal treatment plan. This may include going over assigned work from last session, discussions regarding identified problem areas, interventions targeting those areas/behaviors/symptoms, assessment of progress, assignment of new work, and scheduling of next appointment. If you desire, we will close in prayer.

Check in sessions

You have been doing very well, and both you and I are satisfied with the work on the goals and objectives identified in your treatment plan. By this time, it is very probable your sessions have been tapered off from weekly, to bi-weekly, to monthly. We can have check in sessions until you feel confident enough to officially close your therapy journey with me. During these 30 minute sessions we continue to assess progress, clarify, and re-enforce your gains during your therapeutic journey.

This is it in a nutshell. I can only speak for my self, and the experience that I can provide you through Bienestar Counseling & Education. However, here are some universal expectations you should have from any professional counselor whom you engage to provide you counseling:

  • Professional counselors should have a license in good standing in the state they practice in.
  • Professional counselors should have well defined boundaries (physical, sexual, and otherwise) and have a distinct separation of their personal lives and their professional lives.
  • Professional counselors should follow a strict code of ethics
  • Professional counselors are here to assist, support, and empower you. Our job is to get you to a point where you don’t need us any more. Beware of counselors who attempt to foster a dependency on them as a means to retain you in treatment long term when the situation/diagnosis does not merit this.
  • Professional counselors have areas of expertise. Know your therapists areas of expertise. A good therapist will refer you out if your treatment needs are out of their scope of practice.

I hope this information has helped you as you make decisions to embark on your journey towards improving your wellbeing.

Blessings,

Sarah

**Brief therapy is short-term (usually 10 to 20 sessions, sometimes less) and focused on helping a person to resolve or effectively manage a specific problem or challenge, or to make a desired change. The therapy is typically solution-oriented, and sessions are more geared towards here-and-now aspects of the problem than on exploration of historical material. Goal setting is the hallmark of this approach, and the therapist is more active in sessions than is typically the case in traditional psychotherapy. Most often, those who practice brief therapy take a cognitive, behavioral, or cognitive-behavioral approach to treatment.
***Cognitive Behavioral Therapy (CBT) is a type of therapy that has been demonstrated by many research studies to be the most effective approach for a variety of psychological problems. The therapy relationship is collaborative and goal-oriented, and the focus on thoughts, beliefs, assumptions and behaviors is key. In CBT, the goal is for a person to develop more realistic and rational perspectives, and make healthier behavioral choices, as well as to feel relief from negative emotional states. Specific techniques, strategies and methods are used to help people to improve their mood, relationships and work performance. (https://www.cognitive-therapy-associates.com/types-of-therapy/brief-therapy/)

What to Expect from a Christian Counselor

Christian counseling with a licensed professional therapist is similar to secular therapy  using counseling methods frequently employed by any other professional therapist, with an enfasis on  your spiritual health. A Christian counselor will also employ the use of a broader range of materials and resources during your session including the use of prayer, as well as biblical literature and concepts.

As a professional counselor, I understand how important it is to identify the emotional and mental health symptoms that may lead to identifying a problem, while also considering the impact your faith, principles, values, and moral beliefs have on your over all mental wellbeing.

With your consent, I can include the following activities in your counseling experience:

  • Prayer and scripture reading in-session.
  • Biblically focused assignments for between session work and/or supplementary reading materials.
  • Referrals to other Christian service providers such as psychiatry, support groups, and other alternative therapies.

Maybe you do not feel comfortable openly praying or reading the bible, and that’s ok. Maybe you do not identify as having a Christian faith.  You do not have to include these practices in your session, although I highly recommend trying it. However, as a Christian myself, I am committed to praying for you and for myself, and looking to the Bible as I seek guidance to walk along side you during your journey to wellbeing.

Finally, my best advise is for you to have an honest conversation with your prospective therapist and talk about what you can expect, as well as what you are uncomfortable with, and remain open to try new things that may lead to the break through you have been waiting for.

Blessings on your journey to improve your wellbeing,

Sarah

Why Bienestar?

I have always loved the word wellbeing. When I think of feeling well, being content in the moment I’m living in, having what I need to make it the rest of the day, this is the word that comes to mind. The concept of a counseling agency called Bienestar (wellbeing) was born from my experience living out this word. The Merriam-Webster dictionary defines wellbeing as the state of being happy, healthy, or prosperous. The definition in Spanish is a little different: State of the person whose physical and mental conditions provide a feeling of satisfaction and tranquility.

Notice that neither definition specifies that such a state can only be achieved when things are going well for us either physically, mentally, emotionally, or economically. I appreciate the fact that my wellbeing is not dictated by my current circumstances, but instead, it’s dependent of my state of mind.

There is a Bible verse that uses the word wellbeing (in some cases translating the word into prosperity) and we can find it in the book of Jeremiah chapter 29, verse 11. For I know the plans that I have for you,’ declares the LORD, ‘plans for well-being, and not for calamity, in order to give you a future and a hope.

The Prophet Jeremiah has been nicknamed the weeping prophet, because well, he wept… a lot. In a nut shell, the book of Jeremiah is a book that chronicles a whole nation hitting rock bottom and he is the man who was appointed by God to send a message of repentance. For forty years he preached of a coming catastrophe brought on by people’s bad choices, and for forty years he was ignored, rejected, laughed at, scorned, rebuked, and mocked, not to mention the times his very life was endangered. In then end, the very things he predicted came to be and his people were enslaved, many were killed, and the city of Jerusalem, with its beautiful temple, destroyed. Jeremiah had every right to weep and lament (which he did in the book of Lamentations), but also every right to turn out a bitter, depressed, and an overall dysfunctional, hopeless individual. But that’s not the case. Instead of despair, he decided to hope and be a positive voice and encourager to the people exiled and held in captivity. Jeremiah 29 records a letter he sent to the people that were exiled and held captive, a letter in which he shares a promise the Lord made: That their captivity would end and that God had plans, good plans for them; plans for their well-being, not for evil, so they might have a future and a hope. The original Hebrew word that has been translated prosperity and wellbeing in some versions of the Bible is shalowm, and it means peace. And isn’t that what it all comes down to? That we can all find a measure of peace in the midst any circumstance? Peace is at the root of wellbeing, happiness, and prosperity. God inspired Jeremiah to send a message to a beaten down and broken people that His plans would bring them peace and that they could look towards the future with a sense of hope.

I am a Christian, and although I have been professionally trained as a counselor, I can not negate the fact that true healing, a true sense of wellbeing, a true sense of peace can not be experienced without opening the door for God to work in our lives. Through the work of Jesus Christ, God has given all of us an opportunity to experience this peace in the midst of any circumstance. Jesus said: Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. (John14:27)

And also that the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. (Philippians 4:7).

As a professional counselor, I understand that the link between feelings, thoughts, and behaviors is a key factor in our journey to healing. This is the reason I employ cognitive behavioral interventions in my practice. I have personally gone through valleys of shadows, sorrow, and pain. I don’t doubt that the future might hold some other difficult circumstances, but I look towards the future with a sense of hope because I have experienced the peace of God. As you work through your particular circumstance, alone or with the help of a professional, I pray you don’t discard the help of the One who is able to give you that peace that will help you look towards the future with hope. May this new understanding of the word wellbeing inspire you to have a different outlook as your continue your life journey and shed some light into why I picked this as the name of my practice.

Blessings,

Sarah

P.S. I look forward to sharing some weekly insights in my blog: Bienestar: Conversations that Edify, in which I will be sharing with you tips and encouragement during your journey to wellbeing. Topics will cover all aspects of integral health (physical, emotional, mental, and spiritual) and the interconnection between them. I will enjoy reading your comments as you join the discussion.