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Monday, December 16, 2024

Experiencing the Holiday Blues

This time of year can bring lots of different kinds of emotions.  Some of those emotions include happiness, excitement, and joy, but the holidays can also be stressful. Shopping, social events, debt, and other pressures can lead to anxiety. Missing loved ones and stewing about past events can also contribute to feelings of sadness and depression. The change from your everyday routine can cause you to neglect good nutrition and you are more likely to skip exercise. These, and other factors, can lead us to experience what is referred to as the holiday blues.

The holiday blues are defined as temporary feelings of anxiety, depression, sadness, loneliness, and other negative emotions. Many individuals with already diagnosed mental illnesses are affected by the holiday blues as their normal symptoms worsen during this time of year, but even those without regularly occurring mental health challenges can experience the holiday blues. While they sometimes can’t be avoided, there are some skills that we can implement to make things a little bit easier on us.  Here are some tips to help you with them:

  • Talk to someone: Reach out to a friend or family member, or consider therapy if you're already in it. 
  • Take a break: Set realistic goals and expectations, and don't overextend yourself. 
  • Get outside: Go for a walk in the morning or evening to get some fresh air and sunlight. 
  • Practice mindfulness: Try meditation or other mindfulness techniques. 
  • Limit alcohol: Excessive drinking can make you feel worse. 
  • Volunteer: Helping others can improve your mood. 
  • Be kind to yourself: It's okay to feel sad or lost during the holidays. 
  • Celebrate differently: Try to celebrate in a new way, or focus on what's meaningful to you. 
  • Stick to your routine: Try to maintain your normal routine as much as possible. 
  • Set a budget: Set a realistic budget and stick to it. 
  • Find time for yourself: Make time for yourself every day. 
  • Avoid toxic people: Don't spend time with people who add to your stress.

Remember that the holiday blues are short-term.  While many of us experience them, they will pass and you will start to notice increased energy, motivation, and desire to go back to regular routines.  Be patient with yourself and if don’t you notice a change in your mood state after the holidays have passed, talk to a trusted friend and seek help as needed.  

Megann Wilkerson, LCSW

Photo by cottonbro studio at Pexels.com


Thursday, December 12, 2024

Grief

Grief has normally been defined as the loss of a living thing. When people say grief, we think of a definitive loss where that has been some type of physical death. However, grief is much more complex than a physical death. Grief is whenever there is a change of any familiar pattern, whether it be environmental, time, or relationships.

Grief can be defined as the loss of any hopes, dreams, or expectations we may have during the present time or what we expected in the future. If you are someone who has been struggling with a feeling of any type of loss, you are most likely experiencing grief. Your experiences are valid and important, and there is no need to compare them with someone else’s experiences.

Itzel Labra, LCSW


Photo by RDNE Stock project: at Pexels.com

Monday, October 14, 2024

Emotional Regulation

Emotions are a normal part of everyday life. We feel frustrated when we’re running late for work. We feel sad when we are disappointed by others. We can get angry when we don’t get our way or someone does something to hurt us. While we can expect to experience some variety of these emotions regularly, some people start to encounter emotions that are more extreme. They feel higher highs and lower lows, and these peaks and valleys begin to impact their lives. Individuals who experience intense emotions may find themselves calm one moment and then sad or angry the next. In certain situations we have to turn to emotional regulation to be able to control these intense stronger feelings that start to surface.

Emotion regulation is the ability to exert control over one’s own emotional state.  People unconsciously use emotional regulation strategies to cope with difficult situations many times throughout the day.  This may involve behaviors such as rethinking a challenging situation to reduce anger or anxiety, hiding visible signs of sadness or fear, or focusing on reasons to feel happy or calm.  Most of us use a variety of emotion regulation strategies and are able to apply them to different situations in order to adapt to the demands of our environment. 

However, there are times when it is difficult to respond in a way that is appropriate and there is a loss of control over those emotions.  We see emotional dysregulation in children in the form of ‘temper tantrums,’ episodes of crying for seemingly insignificant reasons and required redirection from parents when they are unable to focus enough to calm down on their own. It is common for a parent to have to step in and teach emotional regulation through modeling and encouragement. However, unlike small children, adults are expected to be able to manage their emotions, especially strong emotions such as anxiety and anger, in a manner that is socially acceptable. When emotional control fails, people often say or do things they later regret and wish they had been able to keep their emotions in check. When unaddressed, over time, it could have a negative impact on one’s personal well-being and social relationships.

Seeking help from others in the form of therapy is a valuable way to learn to regulate your emotions.  There are multiple therapeutic approaches that teach skills that are practical, simple and easy to implement.  However, if unable to participate in therapy services, the following is a list of several skills and tools that can be used to help us regulate and even learn to master our emotions:

1. Learn to ‘create space’ for your emotion:  Emotions happen fast and sometime we can’t anticipate our responses to them.  When we suddenly feel overwhelmed a good habit to get into is to pause, take a breath, observe what it going on around us and as much as possible, slow down the moment between the trigger we encountered and our response to it.

2. Try to notice what you are feeling: Our physical symptoms usually teach us what we are experiencing emotionally.  Inquiring into what is happening to us physically can also distract our immediate focus in the moment and allow some of the intensity of the emotion to go away. Tune in to yourself and consider: in what parts of your body are you noticing sensations? Is your stomach upset? Is your heart racing? Do you feel tension in your neck or head?

3. Take Care of Your Physical Needs: Getting a good night’s rest, eating healthfully, and exercising your body are all essential to being able to feel satisfaction in life. We’ve all noticed how much better we can feel after having a good night of restful sleep or after eating a diet of healthy foods. It can be as though we have an entirely fresh perspective on life and it is much easier to overlook the little things that might have annoyed or upset us otherwise.

4. Name what you feel: After noticing what you feel, the ability to name it can help you get control of what is happening. Ask yourself: what would you call the emotions you’re feeling? Is it anger, sadness, disappointment, or resentment? What else is it? One strong emotion that often hides beneath others is fear.  It is common to feel multiple emotions at once.  Be curious and comfortable recognizing and naming your emotions to enable you to share them with others.

5. Accept the emotion that you are experiencing: Emotions are a normal and natural part of how we respond to situations. Rather than beating yourself up for feeling angry or scared, recognize that your emotional reactions are valid. Try to practice self-compassion and give yourself grace. Recognize that experiencing emotions is a normal human reaction.

6. Engage in activities that build a sense of achievement: Doing one positive thing every day can lead to a sense of achievement and contentment. We can each benefit from paying more attention to the positive events in our lives. The things that bring us joy have been shown to decrease negative moods and increase positive moods.

7. Changing thoughts is easier than changing feelings: Our thoughts play a significant role in how we experience a situation. When you notice yourself starting to become upset, try to evaluate what you are thinking that is causing that emotion. Here are some questions to ask yourself:

• What is it that’s really pushing my buttons here?

• Why am I reacting so strongly?

• What’s the worst (or best) that could happen?

• How important will this be tomorrow? Next week? Next month?

Implementing these, and other skills, and taking the time to recognize and use steps to control our emotions will improve relationships with others, build self-confidence and increase our resilience to those day to day interactions that we encounter.  

Megann Wilkerson, LCSW


Photo by Markus Winkler at Pexels.com


EMPLOYEE SPOTLIGHT

Kristy Goodson

What is your Job Title / Role at RHS? 

Mental Health Therapist  


How did you come into the Mental Health Field? 

I always wanted to work in this field so I sought out and pursued a job in it.  

 

How important is it for you to work with our Southeast Idaho Community? 

I really enjoy working here. I would like to stay in the community for a long time. 

 

What is something someone might not know about you? 

I have the same birthday as Robert Downey Jr.  I have the same birth month and year as Prince Williams. 

 

What are some of your interests/hobbies? 

I like to cross stich, read books, and do crafts. 

 

What is the best advice you would give to someone just coming into this field? 

Do not be afraid to ask questions, seek answers and know you do not know it all.  




Thursday, August 8, 2024

Self-Compassion

Our culture has taught us to say negative things about ourselves; we are taught to put others first and to measure our value based on what we do rather than who we are. Many of us were taught that giving ourselves the benefit of the doubt is selfish, weak, and will kill motivation. This mindset leads to mental distress and decreased self-worth. Learning self-compassion is arguably one of the biggest changes we can make for our mental health. Kristin Neff, an expert in self-compassion, states that self-compassion is comprised of 3 elements: mindfulness, common humanity, and kindness. 

Mindfulness helps us view ourselves and our circumstances as they are, without judgment; this leads to increased acceptance, less shame, and more compassion towards ourselves. We tend to be more compassionate towards those we love than we do towards ourselves. 

Common humanity can help us recognize that we are human and that it is okay to struggle and make mistakes, allowing us to see ourselves with the compassion we willingly give our loved ones. 

Kindness helps people to keep going when life is hard, to try again, and to believe in one's abilities; kindness towards oneself means becoming our own cheerleader and encouraging ourselves to keep going. 


Self-compassion can feel challenging and awkward because it goes against what we have been taught culturally, but it is important for mental health. Self-compassion doesn't necessarily mean adding something else to our list of things that need to be done; being intentional, non-judgmental, and changing how we word things can have a substantial impact. The difference may be as simple as saying, "I'm tired and am honoring what my body is telling me by resting" instead of saying, "I'm so lazy, I didn't do anything last night." We have worth because we exist, and self-compassion helps us recognize this truth and thus improves mental health.


Rebecca Malan, LMSW


Photo by Engin Akyurt at pexels.com



Monday, August 5, 2024

Neurofeedback

 




Living with Pain

Living with pain can be debilitating at times. Pain is produced by the brain. The way it’s processed overlaps with emotions and when the body is in pain, it releases stress hormones and neurochemicals, making it harder to regulate mood and behavior.

But how does it affect one's mental health? Acute pain can cause emotional distress and anxiety, having a negative impact on the quality of life. When acute pain is not treated effectively, it can lead to chronic pain. Chronic pain can lead to depression, anxiety, and substance use disorders. Chronic pain can also affect sleep, increase stress, and limit the ability to enjoy life. This leads to feelings of isolation and frustration, leading to depression.

Without the ability to get pain under control, a person’s quality of life is greatly diminished and their mental health can be greatly affected. Psychotherapy and medication can help. There is always hope.

Valerie P’Pool, LCSW



Photo by Keira Burton at pexels.com

Thursday, July 18, 2024

EMPLOYEE SPOTLIGHT

Christy Walstad

What is your Job Title / Role at RHS?

Team Lead for ESMI STAR Program

How did you come into the Mental Health Field?

Discovered my interest when I transferred from a nursing major in college to social work major. 

Who inspired you to pursue this career choice?

I am motivated to help other people live their lives to the fullest potential, regardless of their circumstances or overall health issues.  I am strongly motivated to help younger generations such as children, adolescents, early adulthood due to the potential to initiate lifelong change that will impact each individual’s potential.

How important is it for you to work with our Southeast Idaho Community?

I have lived in Idaho Falls since 2001, enjoy the climate being milder than southwestern Montana where I grew up.  I love how friendly the people presented themselves when I arrived and continue to do the present day.  I now consider Idaho Falls my home and want to help others enjoy the area as much as I do.  I want to be able to assist other people access services, resources, and autonomy in southeastern Idaho.

What is something someone might not know about you?

I am an Awana leader for the children at my church.

What are some of your interests / hobbies?

Hiking, camping, swimming, tennis, scrapbooking, baking, and doing crafts.

What is the best advice you would give to someone just coming into this field?

Be patient with the population and give them a chance to show their true potential.  Always take care of yourself, because it is hard to take care of someone else when you are not taken care of first.




Thursday, May 16, 2024

Employee Spotlight

Itzel Labra

What is your Job Title / Role at RHS?

Licensed clinical social worker

How did you come into the Mental Health Field?

I took an introduction to social work class in college and immediately fell in love. This inspired me to double major and go on to get my masters degree in social work.

Who inspired you to pursue this career choice?

Definitely my advisors in college. They would hype me up constantly about my potential, and I didn’t believe them for a long time. But they helped me stay inspired to stay in the career.

How important is it for you to work with our Southeast Idaho Community?

It’s the most important thing for me. Being able to work for Southeast Idaho and seeing it grow and expand into what it is now has been amazing for me. I have loved experiencing how Southeast Idaho has tried so hard to bring mental health awareness to our community.

What is something someone might not know about you?

I am the valedictorian of Silly Goose University.

What are some of your interests / hobbies?

I absolutely love reading, watching scary and superhero movies, going on hikes, and spending time with my friends and family. I love being active with my family, yoga and other exercise.

What is the best advice you would give to someone just coming into this field?

The biggest advice I would give is that you will not go into this field immediately knowing everything and this does not make you inadequate or not enough. We are always learning especially in this field, and that is the most glorious part of the job. If you keep your mind open and accepting to feedback you will grow exponentially in this field not only emotionally but also in your communication.




Monday, April 15, 2024

Employee Spotlight

Natuasha Medellin

What is your Job Title / Role at RHS?

Human Resources & Payroll

How did you come into the Mental Health Field?

I had four young children and was looking for some kind of work that I could do while staying at home with them. There was an opening for a part-time position in billing and after some discussions we were able to come up with a schedule that would allow me to work both from home and at the office. My role in the company has changed throughout the years, but I am so grateful for a company that allows me to work while still taking care of my kids.

Who inspired you to pursue this career choice?

My husband

How important is it for you to work with our Southeast Idaho Community?

I have many family members in this community who have benefited from the services provided at RHS and I am so happy to be a part of that and grateful for the help they have received.

What is something someone might not know about you?

I am a licensed cosmetologist and also have a Bachelor’s degree in Accounting

What are some of your interests / hobbies?

I love to read. I love cheering for my children in their various sports and activities. I love spending as much time as possible at the beach or in the water.

What is the best advice you would give to someone just coming into this field?

Set and maintain good boundaries from the beginning.



Thursday, April 11, 2024

The Importance of Taking Care of the Basics

Maslovs' Hierarchy

Maslow's Hierarchy of Needs

In order to become our healthiest selves, we need to take care of our basics.  All things in life build on top of each other, as shown in Maslow’s Hierarchy of needs.  To move up the pyramid you have to first take care of the steps below. Here are some simple tips to help take care of our needs, leading to better mental health.

  • Get a routine.  We do better with a routine.  It helps our bodies to know and prepare for what is coming.
  • Create a regular and consistent sleep schedule.  We need around 7-9 hours a night.  We need regular bed/wake times.  This helps with the body’s rhythm.
  • Eat Regularly.  We need 3-6 meals/snakes a day.  Having 80% of the food nutritional food and 20% play food.
  • Exercise three times a week.  Exercise helps to get the brain chemistry flowing.
  • Take meds as prescribed.  Regular meds help to keep the body healthy and in rhythm.  Taking care of our physical health has a major impact on our mental health.

Lastly be kind to yourself and remember it’s not where you’re at that counts, It’s the direction you’re heading.  Every step counts.   

Kristy Goodson, LCSW

Tuesday, February 20, 2024

Employee Spotlight

Dave Homer, LCSW

What is your Job Title / Role at RHS?

I am an LCSW and a Psychotherapist at RHS.  

How did you come into the Mental Health Field?

I went to a camp when I was 16 years old that worked with people with disabilities, and I saw how much the social workers there helped, which made me want to help others like I was helped.  I also wanted to be in the military but couldn’t, so I decided that becoming a counselor would be my way of contributing to my country by helping veterans.    

Who inspired you to pursue this career choice?

I have had several people inspire me in my life but early on when I was in Junior high there was a coach who took time out of his day to talk to me and ensured that I felt like I was part of something.  This also happened again in high school with another football coach.   

How important is it for you to work with our Southeast Idaho Community?

I was born and raised here in Southeast Idaho and love it here. I always knew that I would come back here after college because I knew this was home. 

What is something someone might not know about you?

 I’m not sure if it is something people don’t know, but I am determined in life to do almost anything especially if someone tells me I can’t do it.  I usually will look at them and say something like “watch me” and do it anyway just to prove that I am able to do what people have always thought I couldn’t do.  

What are some of your interests / hobbies?

My main hobbies are anything outdoors.  I love camping, fishing, and hunting. I’m also a video game nerd and love playing video games.   

What is the best advice you would give to someone just coming into this field?

The best advice I could give someone coming into the field always make time for selfcare to prevent burnout.  



A Clean Slate

The start of the new year seems to be a time that we set lofty goals for ourselves and then by the middle or the end of the year we have forgotten or given up on said goals.  How can we keep our goals and be able to better trust ourselves?  I find it funny that if someone asks me to follow through with something I do it with no questions, but a lot of times if we make a promise to ourselves we don’t follow through. Here are a few ways to keep those goals, enhance our personal integrity, and follow through to be our best self.

     First, make our goal or promise to ourselves simple.  An example might be to eat a serving of vegetables every night or do a 5 minute meditation.  Think about choosing something that is within your current power to achieve.  By doing this we can feel success instead of failure and continue moving forward towards our best self.  

     Second, plan for roadblocks and create a way that you can continue to move forward or work around them.  If we aren’t able to follow through one day doesn’t mean that we have to start again on Monday or at the beginning of the next month.  We can start again later that day or even the next.  Give yourself Grace!

     Third, celebrate small achievements and practice positive self talk.  This will help encourage more positive behavior or thinking.  Be nice to yourself and say things that you would to your best friend!  Be kind to yourself.  I hope we can find ways to try to be better each day on our terms maintaining our personal integrity.  Happy New Year!


April Moedl, LCSW