Easy Health Strategies From Head-To-Toe


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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.

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!

Person-Centered Perspective in Counseling

I use the person-centered perspective when working with clients because it is so important to keep WHO that person is in mind when helping them figure out what they need and how to reach their goals.

A person needs an empowering environment, meaningful relationships, a champion for change, proper facilitation and coordination, and agreed achievements with their counselor.

The person-centered approach is highly effective through the means of telemental health. Counseling is all about the person.

Be well!

How my teletherapy private practice got started

For about nine years, I worked as a counselor in higher level of care settings. A ton professional growth occurred during those years. I taught people how to better cope, apply therapeutic strategies, and believe in their own strengths. Days ranged from 8 to 16 hours long. One month, I took an overnight shift. I battled insomnia due to the crazy hours. What I learned during those times still helps me. And I beat the insomnia.

About a year ago, I felt the desire to go into outpatient private practice. It would be a completely different experience, slower pace, though still always busy. I was interested in business. For almost an entire year, I researched how to properly set up the independent contractor and business details, then chipped away at putting the pieces into action. I was also pregnant, so there was no hurry during this process.

The business didn’t start out as teletherapy. I shared an office with another counselor and saw people in-office. That was alright, but I wasn’t happy with a few of the business aspects that weren’t within my control, nothing counseling related. It felt off. I didn’t feel like I was supposed to be there. In the back of my mind, I was thinking about teletherapy, but I didn’t believe that it could be as secure as in-office and wondered about some ethical aspects. I had a lot of questions. Back while I was researching how to set up the business, teletherapy came up, but I had too many concerns about doing harm or something going wrong. So I didn’t go there.

Well, Coronavirus struck and places went into lockdown. Our office was open because we were essential workers. Coronavirus was my sign to leap into teletherapy. I took a 12.5 hour course on properly running a teletherapy private practice and did more research. No one was inquiring about services due to the lockdown. I jumped ship and into the new waters, I swam.

As everything fell into place, it was rewarding on many levels, personally and professionally. Of course, I was setting everything up from scratch, doing it the hard way to save money because I was just starting out. I created my own documents, made sure everything was HIPAA compliant, secure, and private, and used as much free software as I needed. It ran like clockwork. How about that?!

I completed continuing education and became certified in telemental health and in treating anxiety. My business grew and remained steady over the next year. With my heart full, I wanted to upgrade my business and give more to my clients. I researched practice management software and EHR software, comparing all of the platforms, perks, ease of use, and which one would be the best fit for myself and my clients. I went with SimplePractice because it was intuitive and had a great client portal.

The free trial was handy, I picked through everything that SimplePractice offers and learned about it. When it came to getting the system and paperwork to align with what I already had set up, it was a bit overwhelming and difficult. SimplePractice has good “how to” videos and I was getting daily emails from them to make sure things were going well. After fiddling around during that free period, my business was operating on SimplePractice. So happy!

My small private practice has come a long way within a year, as it started from scratch and now uses a fancy EHR. There’s a lot to be proud of and grateful for in this journey of business ownership. The practice has been fruitful. I look forward to meeting and helping people in the years to come.

Mental health professionals: use this code below to try out SimplePractice, and when you’re ready to sign up for a paid account, receive a $50 discount.

https://www.simplepractice.com/?p=8246d756ca

The Value of Seeing a Therapist: what does your therapist do when they’re not in session?

About My YouTube Channel

The purpose of my YouTube channel is to provide you with information on mental health and tips to help you get through everyday life. Since I’m passionate about running and the outdoors, you may also see that as it relates to mental health.

https://www.youtube.com/channel/UCdZ4XeHJRt4qBMfo2pwehpQ

Liggett Trail, Cook Forest State Park, PA

About My Facebook Page

“Like” and “follow” my mental health page on Facebook if you are interested in psychology and all things that are therapeutic and healthy lifestyle. I post mental health articles, blogs and free downloadable worksheets (blogs and worksheets are also available here on my website). My favorite things to share are inspirational and motivational quotes, random mental health facts and trail running photos that I took myself. You will occasionally see something about my favorite sport, running… and specifically, ultramarathon running. An ultramarathon is a distance further than a marathon. Running is about mental strength just as much as it is about physical strength. Running can teach us lessons that carry into everyday life, I like to integrate these things into my work in the mental health field.

I look forward to connecting with you through https://www.facebook.com/finishstrongercounseling/ on Facebook and I hope that you enjoy following along!

Be well and happy running!

~ Shannon

California

What I do as a therapist

People avoid going to therapy and there are a ton of valid reasons why. I believe that among the top reasons that people avoid seeing a therapist are due to anxiety, having a fear of the unknown, and the stigma around mental health and needing support. I want to see people receive the help that they need. I value the freedom and opportunities we have to reach out for help, it is okay to not be okay and to need to speak with somebody. It is okay to want some support. Feeling anxious or fearful are normal responses when you know that you will be divulging sensitive information to a stranger. This really is a big deal. To remove a little anxiety and stigma, here are some things that you can expect when you meet with me, and I know that all therapists strive to uphold these qualities and standards.

As a therapist, i won’t

  • Try to fix you.
  • Give you advice.
  • Tell you what to do.
  • Pretend to be the expert on your life.
  • Assume what is best for you.
  • Have all the answers.
  • Make the difficult stuff disappear.

As a therapist, I will

  • Have a non-judgmental approach.
  • Provide a fresh perspective.
  • Remind you that you aren’t broken.
  • Give you room to access your own wisdom.
  • Support you in figuring out what to do.
  • Remember that only you know what is best for you.
  • Honor that I don’t know it all.
  • Collaborate with you on how to make the difficult stuff easier to sit with.
Oil Creek State Park Railroad Bridge, PA

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“Finish Stronger”

I came up with the name Finish Stronger Counseling from my experience and passion for running. To “finish stronger” means to end the session better than when it began. Think about training for a marathon. During training runs, sometimes the goal is to have negative splits (a faster pace per mile) and to push harder as the run progresses. “Hanging on” or maintaining mental toughness for the final stretch is also considered finishing strong. Keep in mind that finishing strong can look different for everyone.

Through these experiences, there is opportunity to learn something new about oneself and about running. The runner can gain empowerment, self confidence and strength. “I can because I did!” “I can do it again.”

If the session didn’t go quite as the runner hoped it would, they may consider the attempt a failure, but there are still things to take away from the experience. The runner has to CHOOSE to have a positive outlook and approach in what they take away from that training session. This bump in the road or “failure” is not an “end all” experience, it does not define the runner. Having that positive outlook and approach leans into the concept of finishing strong.

Runners can learn how to adjust and tweak weak areas and how to challenge themselves more. There is always room for improvement. When practicing pushing beyond the comfort zone, one can begin to become more comfortable with being uncomfortable. The runner becomes more familiar with feeling uncomfortable and gets into the habit of finishing strong, which then transfers into other parts of life.

Just as finishing strong is to running, it can be applied to counseling. Through having hard work ethic, positive thinking, resilience, and appropriate interventions and treatment, a person may leave their counseling session feeling better, more knowledgeable and well-equipped than when it began.

Badwater Cape Fear Ultramarathon, Bald Head Island, NC