Live Now

One way to lift your spirits (taken from the book High Hopes by Patrick Lindsay)

‘Live Now’
Refuse to let time dictate your day. Lose track of it. Immerse yourself in whatever you’re doing. Surrender yourself to the activity. Commit your full attention. Notice the difference.” ~ Patrick Lindsay

“The happiest of all lives is a busy solitude.” ~ Voltaire (François-Marie Arouet) (1694-1778)

Learn about the book here.

Idea for if you work with teens

Years ago, I worked with teens at an inpatient home as a milieu counselor. I did this for two years. We had a big white board and I would pull something appropriate from High Hopes and write it on the board. The teens enjoyed that and would sometimes write it in their journal or decorate around it using dry erase markers.

If you work with teens, I have found that this gentle approach to engaging with teens is easy and can be inspiring. Some days, something I would write seemed to spark people who appeared to be really struggling, as I’d catch them looking at the board and writing in their journal. Occasionally, I observed a boost in positive emotions and peer interactions following.

You don’t have to use this book, there are plenty of good books to pull inspiration from and share with others. I do prefer this method over looking up quotes online. Quotes online seem to repeat themselves and you don’t always know the credibility or who said what. High Hopes is a small book, so it fit in my full bag that I’d take into work.

I hope that this article inspired you.

Be well.

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You Will Keep Going


If you need support, reach out to a counselor, don’t hesitate. Most counselors are providing teletherapy now. You don’t have to leave your home and it is easy to get started.

I specialize in telemental health. Contact me if you are a resident of Pennsylvania and would like to talk.

Keep going!

Learn about teletherapy here.

Whetstone Ridge Trail, VA

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Plant-Based Mental Health Counselor (and Plant-Based Doctors Directory)

Are you looking for a plant-based doctor or professional guidance on going plant-based?

Visit Plant-Based Doctors to find the right healthcare professional for you!

Plant-based counselor

Did you know that I’m a plant-based counselor?

I’ve been vegan for years, and I greatly care about being proactive towards my health and the environment.

I strive to encourage people to have a well-balanced lifestyle and to not only work on their mental health, but their physical health, as well.

If you think we’d be a good fit to work together, reach out and I’d be happy to answer your questions. – I’m not a certified dietitian, though I will probably recommend you find one if you need one. — I have experience working with people who battle eating disorders.

Set S.M.A.R.T. Goals

How to set goals

Set S.M.A.R.T. goals

Specific

Measurable

Attainable

Realistic

Time-based

This is important framework for creating any goal, short-term or long-term. I keep this structure in mind when helping people set goals and intentions.

We work smart

▪︎ We are specific

▪︎ We look at the details of the desired outcome

▪︎ We talk about what already works for the person and if we can use it to reach the current goal

▪︎ We discuss how to go about the smaller steps towards completing the bigger picture

▪︎ We figure out a time frame and consider how much time a person has to devote towards the goal

▪︎ We explore appropriate alternative strategies and methods to reach the goal. There’s probably more than one way to go about it

▪︎ I teach people new strategies and we determine how they can be applied to reflect what we’re aiming for

Reach out to me if you think I can help with a goal.

Browse my blog (and subscribe) to see what kind of work that I do and for free, downloadable mental health resources!

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New Mental Health Books and Resources (for mental health professionals)

I ordered a few card decks and workbooks to grow my practice from PESI.

Do you use any of these? What’s your favorite or go-to worksheet?

Watch my unboxing video below.

Books & Resources

Train Your Brain Card Deck by Dr. Jennifer Sweeton


The Body Positivity Card Deck by Judith Matz, LCSW, ACSW & Amy Pershing, LMSW, ACSW, CCTP-II


ACT with Anxiety by Richard Sears, PsyD, PhD, MBA, ABPP


Somatic Psychotherapy Toolbox by Manuela Mischke-Reeds, MA, LMFT


The Miscarriage Map Workbook by Sunita Osborn, PsyD

These valuable resources will be well-studied and used. And marked with sticky notes!

I’m feeling excited about diving into these, though I still have to finish reading the previous books that I purchased… I buy more resources than I have time to go through them because I’m so busy, but I’ll get around to it. Do you do this, as well?

I enjoy our profession.

I hope you’re doing well!

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Being Fearless, Accomplishing a Dream

Think of something that you’ve always dreamed of doing. Travel? Opening a business? Contacting someone you haven’t talked to in a long time or ever? Dumping an unhealthy habit that you have been clinging to? It can be anything. It is probably overwhelming to think about and you might be afraid of the process. I’m talking about really stepping outside of your comfort zone and tearing down the protective barriers. Think about how freeing accomplishing that dream could feel… YOU DID IT! Think about all of the possible benefits of that accomplishment, like further opportunities, boost in self-esteem, feelings of gratitude and happiness, and reconnection.

Fear and Anxiety Holds Us Back

Being honest with yourself, what has kept you from doing that? If it is anxiety, you’re not alone. The feelings of fear and anxiety are there to protect us on a primitive level. These emotions help us to survive and make better choices. If we didn’t have these feelings, what would be stopping us from doing something dangerous? These are normal, healthy emotions and we can’t make them go away. We don’t want them to go away.

Our thoughts that hold us back can seem to come out of nowhere at times. Thoughts are naturally occurring and will come and go. Know that thoughts are thoughts and not reality. Just because we think something, doesn’t make it true. Identify the thoughts that hold you back, reframe them to better use, and learn how to better manage your anxiety. Even though we can manage anxiety, we can’t get rid of it, but we can keep it at bay.

What was that dream accomplishment that you thought of earlier? How can you make it work? What small steps can you take to get the ball rolling?

My Real-Life Example

Here is a simple example of a long-term goal of mine and thoughts that I struggle with. This is in regards to participating in the BADWATER 135 ultramarathon (I am a seasoned ultrarunner). This is a goal that has been several years in the making and there are a few more years to come in this journey before I stand at the start line. Many doubts have popped up in my mind over the years. Doubts that I’m not good enough, and doubts that details would never come together to make this dream a reality. Anxiety comes and goes. I experience anxiety over what people might say or think if I ever bring up wanting to run The World’s Toughest Footrace, so I rarely talk about it. Anxiety over becoming injured and never being able to run ever again. These thoughts have been bothersome, coming and going, since I got started. I want this goal bad enough, and I’m going to give my best effort, so the thoughts aren’t going to keep me from doing what I am passionate about.

Reframe Fearful and Anxious Thoughts

The unhelpful thoughts are identified, now let me show you how to reframe this fearful way of thinking. The doubt that “I’m not good enough” can be reframed to, “I am hardworking and have been thoughtfully and skillfully working towards this goal for years. I have grown so much, not just as an athlete, but as a person. I’ve come so far, I’m not going to give up now.” And “things won’t ever come together for me,” to “continue to be patient, every year you are steps closer to this goal, and you are diligent in catching all of the preparation details.” As for the anxiety, “I can’t ever tell anyone without being judged,” to “who cares what people have to say about it, this is something that I love.” For anxiety over injury, “I’m worried that I’m going to get injured in a freak accident on the trail while training,” to “I’m a careful and skilled runner. I rest my body and care for it enough, so that I can do what I do. My running coach is also mindful when it comes to injury prevention.” That is how to reframe, think realistically.

More Anxiety Management

There are multiple ways to manage anxiety. Self-care should be the top priority because it is the base from which we build upon. This includes proper diet, exercise, and sleep. Use the reframing skill from above. Learn Dialectical Behavior Therapy and Cognitive Behavioral Therapy coping strategies. Talk with a licensed professional counselor to have support in sorting out the details and find what works for you. Practice yoga, meditation, and breathing exercises. Practice these things consistently overtime to create helpful habits. The process isn’t always easy, there are challenging times, stick with it, and give yourself grace. It is a true learning process. I have been using these strategies consistently for years and they work. As you do the strategies, you will find favorites and learn when to use which strategy, as one will be more helpful than another in any given scenario.

When Your Dream Becomes a Reality

When the time comes to tackle that dream, reflect on your journey. How does it feel to be where you are, today? What is the biggest thing that you learned in those smaller steps? How can you apply what you have learned in the future? Continue the helpful habits that you have established or are continuing to work on. Honestly, the work never ends, and having a healthy mind is a ton of work, but we absolutely need to nourish it.

When that dream becomes reality, be connected and in the moment with it. Take it in. What does it feel like physically, emotionally, and spiritually? What is the greatest part of the experience? How proud do you feel? What have you learned? When it’s all over, would you do it again? It is important that we acknowledge the benefits of the hard work and perseverance. There is a mountain of experience to take away from accomplishing a dream.

I hope that you found this article insightful and are perhaps examining anxious thoughts that are keeping you from achieving your dreams. Incorporate the strategies that I have discussed into your day-to-day life and notice the benefits. Keep striving towards accomplishing your dreams, soaking in that journey.

Badwater Basin, CA

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MH professionals, thought I’d share my current favorite books and resources.

Meaning

Man’s Search for Meaning by Viktor E. Frankl

[Check out his other books!]


Relationships

The Gaslighting Recovery Workbook: Healing from Emotional Abuse by Amy Marlow-MaCoy, LPC


Narcissistic Abuse Recovery Journal


Christian

Quick Scripture Reference for Counseling extended edition by John G. Kruis


Habits

Atomic Habits by James Clear


Mindful Eating

The Mindful Eating Workbook by Vincci Tsui, RD


Anxiety

Rewire Your Anxious Brain by Catherine M. Pittman, Ph.D. and Elizabeth M. Karle, MLIS


Trauma

Trauma-Informed Yoga: A Toolbox for Therapists by Joanne Spence, MA, E-RYT 500, C-IAYT


Transforming the Living Legacy of Trauma: A Workbook for Survivors and Therapists by Janina Fisher, PhD


Transcending Trauma: Healing Complex PTSD with Internal Family Systems Therapy by Frank G. Anderson, MD


Happiness

The Happiness Toolbox by Jonah Paquette


Awestruck by Jonah Paquette

Do you have a favorite from this list or a recommendation?

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Just Listen: don’t worry about giving someone the perfect piece of advice

Just being a listener is powerful. Depending on the person who needs listened to and the situation, listening can be the only thing needed to help somebody. We’re bombarded with messages about listening and responding in a particular way. That we must follow A, B, and C or we aren’t being effective or that we might cause harm to the speaker. While we should aim to listen skillfully and to do no harm, we still can’t forget [or minimize] that just listening is impactful. We don’t always need to know what to say, that should relieve some pressure, all you have to do is listen and be present.

Simply listen

If you have a friend or family member who is experiencing issues and concerns, consider just listening to them first, rather than listening and offering up advice. While listening, practice being an active (non-distracted) listener, paying attention to nonverbal messages, listening to understand, making some eye contact, and being empathetic.

Keep in mind, that the speaker might not need an in-depth conversation. They may just need someone to listen and be there for them. The act of sharing out loud helps lift weight off of shoulders and problem solve. The brain processes differently while speaking out loud, as opposed to keeping your thoughts to yourself.

Ivy, mentor and mental health advocate, wrote about the power of listening. She says, “I have always emphasized that it is important even if you don’t agree with or understand how someone is feeling, to simply just listen to them and what they are going through. Simply asking someone if they are okay and letting them know you are there for them, is something so simple, yet so extremely powerful. Too often we feel like we won’t have the right words to say to people who reach out to us in need, so we keep our distance as a safer alternative. But you can make such a huge difference by just listening to someone’s story.”

Ivy continues, “When we listen to others, we let them know without even saying the words that their feelings are valid, that they themselves are valid and that we care about them. When we listen to other people’s story and allow them to be vulnerable and honest with us, the unexpected benefit is that we too can feel empowered to tell our own story and feel confident that someone will also listen to us when we are struggling.”

Read more of this excellent article here.

Listen to someone’s story and let them know that you’re there for them.

When you want to help, but feel like you can’t

Have you ever felt overwhelmed or stressed out by feeling like you need to help that someone who is coming to you about their problems? Maybe you have your own things that you’re going through and don’t have enough space to hold what they’re going through, as well. Perhaps, you’re feeling burnt out and need to practice self-care. You shouldn’t try to help another person when your glass is empty. Nothing comes out of an empty cup when you try to pour from it. [Even if your glass is full, practice daily self-care.] Whatever your situation, if you still want to be there for them, then just being a listener takes some pressure off of you. You can be present for the other person, but not hold as much responsibility in giving advice.

When to suggest that someone considers talking to a professional counselor

Know when to suggest that someone needs to go seek a mental health professional’s services. Topics like abuse, neglect, addiction, suicidal ideation, and suicide are red flags. Report abuse and neglect when you suspect something serious is going on, so that it can be looked into. Know the signs of suicide in order to prevent it and know what to do. Non-Judgmentally, ask open-ended questions to see what’s going on. Gently suggest that they speak with a mental health professional. Mention two or three benefits of speaking with a professional.

For information on lifeline contacts and resources, visit here.

And more, go here.

Benefits of professional mental health counseling. Bust the myths and check out what counselors actually do.

What therapy actually is:

https://finishstrongercounseling.com/2020/12/22/mental-health-therapy-what-people-think-it-is-vs-what-it-actually-is/

The value of seeing a therapist:

https://finishstrongercounseling.com/2020/07/27/the-value-of-seeing-a-therapist-what-does-your-therapist-do-when-theyre-not-in-session/

Stuck on finding a counselor?

How to find the right counselor.

Consider talking with a counselor…

Other times when a person should talk with a professional is when what they’re going through has impacted their life in such a way that they have difficulty functioning and maintaining a normal routine. Their job, family, social life, sleep, eating, major areas like that have been impacted. Especially, if this has been going on for a few weeks or longer, but really anyone, at anytime should go talk with a professional. It’s easier to fix something before it gets out of hand. This distress scale can help keep tabs on the impact that what you’re going through has on you.

Final words on just listening

Mindy Pierce, MA, LPC of Grow Counseling adds this to help us think further as listeners.

“Here are a few questions to help us think further about the powerful importance of listening and how well we listen:

• Who is the best listener you know?

• What makes that person a good listener?

• How do you feel when you are with that person?

• What can you learn from that person that would make you a better listener?

• What do you hesitate to talk to your partner about? Why?

• What happens to those withheld thoughts and feelings?

• What are the consequences of that withholding for you? For the relationship?

• What conversations would you like to go differently?

• If people think you aren’t listening to them, what will they assume it means? What will this lead to?

The next time something is really bothering you, notice if something holds you back from sharing that with someone. What fears or expectations do you have about what would happen if you shared? And if you do share, what happens?”

The rest of Mindy’s thoughtful article can be found here.

Being present and listening can be helpful to someone. Your friend or family member might just need someone to talk to, so they can empty part of what they’re carrying, a way to problem solve, or process what they’re going through. As a listener, a response isn’t always required. Be there for someone by listening to their story and letting them know that you care. Don’t underestimate the power of just listening, it’s helpful.

Harmony Trail, Harmony, PA

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Easy Health Strategies From Head-To-Toe


Photo by Pexels

Guest article provided by Lisa Walker of neighborhoodsprout.org

Many of us may feel constantly confronted with self-care messages. However, maintaining your health can be challenging when you’re balancing a busy schedule. We live in a culture that puts a lot of pressure on us to be our best selves, so it’s no surprise that many people feel overwhelmed as a result and give up altogether. 

In this article, we’ll discuss some simple tips on living a balanced life, taking care of ourselves, and looking and feeling fantastic from head-to-toe. Our physical health is just as important as our mental well-being — which professional telemental health counselor Shannon Mick can attest to — but neither works efficiently without the other.

The Connection Between Food and Health

If you feel like you’re always tired, trying to catch up, and can’t seem to get a handle on your mood, your nutrition is a great place to start. It’s easy to pick up fast food when you’re pressed for time. However, this type of food can have a negative effect on your mental health. In fact, when comparing “traditional” Japanese and Mediterranean-style diets (high in seafood, vegetables, fruits, and unprocessed grains) to Western diets (high in processed foods and refined sugar), the result was a 20–35% higher risk of depression in those who observed the latter.

If we don’t feel happy on the inside, we can’t enjoy what we look like on the outside. In the same vein, taking care of our mental fitness is essential if we want to lead fulfilling lives. Nutrient-dense foods are more than building blocks for a beautiful physique — they are critical for our state of mind. Proper nourishment and healthy eating habits can improve your energy, boost your mood, build self-esteem, reduce symptoms of depression, and enhance cognitive function. 

Self-Care Varies For Different People

We can’t be great spouses, friends, employees, or parents if we don’t look after ourselves with care. Know that maintaining strong mental health can look different for different people. Additionally, different varieties of stress require different forms of relief. Many extroverts gravitate towards social functions as a means to release stress, while introverts turn inwards and recharge through solitary activities. 

But the fact is, many people’s personalities lie somewhere in the middle, and they may enjoy different things on different days. This means that great ways to relieve stress really do vary and may include playing sports or games with friends, teletherapy or counseling with Shannon, going for a walk with a partner, or reading a book (to name just a few). Whatever your needs may be, it’s critical to listen and honor what your body and mind require at any given time.

Feel Great, Look Great

You don’t have to sacrifice style for comfort — there are ways to look great without feeling constricted. Clothes influence how we feel. We all have special outfits we wear when we’re feeling confident, so why not endeavor to feel like that every day? 

There are plenty of ways to incorporate comfortable clothing into your daily wardrobe. If you enjoy lounging at home, it’s a great idea to invest in nice lounge pants that let you work out, walk the dog, and run after your kids while still feeling both comfortable and chic. Throwing on a blazer can be a great way to spruce up this loungewear look. Alternatively, treat yourself to a modest purchase like trendy glasses to elevate an outfit. 

The Bottom Line

Physical and mental health are hot topics these days. Everyone’s got something to say, which can be overwhelming. However, at the most fundamental level, you simply can’t go wrong with a proper diet and mental health maintenance. Caring for your body with healthy foods and therapeutic discourse will ultimately make for a strong mind, stunning physique, and a better headspace for enjoying life. Get in touch with Shannon for a free initial consultation.

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Are You Ready for Change? I’m ready to help.

Coffee, set, go!

I’m ready to help you tackle change.

I help people:

  • Learn how to manage worry and anxiety.
  • Learn how to better regulate emotions.
  • Through life transitions.
  • Learn how to take better care of their mental health.
  • Make positive, lasting change.
  • Get in touch with what’s actually going on underneath the problem.

I’m working with people all over the state of Pennsylvania. If you’d like to learn more about my telemental health services, browse my website or send me an email.

Maybe we’re a good fit to work together?

Be well!

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