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Dr. Teresa Smith

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What Is Journaling & How Can It Help You?

If you’ve been researching self-care practices, you may have come across something known as journaling. But what is journaling, exactly, and what can it do to improve your mental, emotional, and even physical health?

Journaling, at its core, is the regular practice of writing down experiences, thoughts, and feelings. However, it can be adapted to whatever your specific needs or goals may be. For example, many people find that listing the people and things that they’re thankful for helps them become happier overall. Another popular approach is bullet journaling, which typically involves listing short- and long-term goals, daily tasks, reminders, and observations.

The Many Benefits of Journaling

Journaling offers numerous benefits for your mind and body. For instance, it can help you:

  • Process and reflect on your emotions
  • Enhance your mindfulness
  • Become more grateful
  • Develop a more positive mindset
  • Boost your creativity
  • Reduce your stress and anxiety levels
  • Improve your memory
  • Sleep better
  • Track the progress you’re making toward your goals

If you’re just getting started with journaling, you’ll want to intentionally set aside time for it each day until it becomes part of your normal routine. You may also want to try various methods—for example, using a paper journal versus a digital journal—to find the one that works best for you.

Learn More About the Benefits of Journaling

If you’re interested in journaling and the benefits it can provide for you, contact us today. We’ll be happy to arrange an initial consultation at a date and time that fits into your schedule. We look forward to meeting with you, telling you more about our practice, and providing you with tips for how to incorporate journaling into your daily life.

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Why Does Exercise Reduce Stress?

If you’re looking for a way to relieve stress, you’ll want to consider incorporating exercise into your daily routine (with a doctor’s approval). Exercise is renowned for being an excellent stress reliever, but how exactly does it affect stress levels? Exercise can:

  • Increase endorphin production – Your pituitary gland and hypothalamus produce endorphins, hormones that can help reduce your stress, relieve your pain, and boost your mood. Exercise stimulates your body to produce more endorphins, making it a great stress reliever
  • Improve your sleep – Studies show that a lack of sleep can cause someone to feel more stressed. Fortunately, exercise can help you get a better night’s sleep, which can in turn keep your stress levels down
  • Take your mind off your worries – When you’re feeling stressed, it can be hard to think about anything else. But because exercise forces you to focus on your body’s movements, it can serve as a stress-reducing form of meditation.

If you’re not used to exercising, be sure to start off slow. After all, if you end up injuring yourself, you won’t be able to enjoy any of the stress relief benefits listed above. Also make sure to choose a workout that you’ll enjoy—remember that any physical activity can qualify as exercise, so if you’ll be more likely to stick with a routine that involves dancing rather than jogging, go for it.

Still Need Help Reducing Your Stress Levels?

If you’ve tried incorporating exercise into your daily routine but you’re still feeling stressed, you may want to consider speaking to a therapist. Luckily, you can rely on the experienced team at our practice. We understand the toll that stress can take on a person’s life, and once we’ve learned about your specific circumstances, we’ll be able to provide you with customized advice. Contact us today to get started.

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9 Vitamins & Supplements That Can Help Relieve Anxiety

Anxiety can greatly impact a person’s overall health and well-being, and if you struggle with this condition, you may be willing to do almost anything to relieve your symptoms. There are numerous lifestyle changes you can make to help manage your anxiety—for example, you could try meditating, exercising, sleeping more, and reducing your caffeine and alcohol consumption—but did you know that certain vitamins and supplements also have stress-reducing effects? Research suggests that the following nine vitamins and supplements may help relieve anxiety:

  1. Ashwagandha
  2. Chamomile
  3. L-theanine
  4. Magnesium
  5. Melatonin
  6. Omega-3 fatty acids
  7. Valerian root
  8. Vitamin B complex
  9. Vitamin D

As with any type of medication, it’s important to consult with a medical provider before beginning a new vitamin or supplement regimen. Also be sure to keep in mind that results typically don’t occur immediately.

Get Help With Your Anxiety

If you’ve tried to relieve your anxiety with the vitamins and supplements listed above but you’re still struggling with feelings of uneasiness, fear, or dread, contact us today. The therapists at our practice have extensive experience treating patients with anxiety and we’ll be happy to schedule a consultation at a date and time that’s convenient for you. We understand that each patient requires a unique treatment approach, and once we’ve learned about your symptoms and the remedies you’ve tried in the past, we’ll be able to recommend strategies that are customized to your specific needs.

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How to Tell When You’re Feeling Burned Out

Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.” 

Here are some additional signs of burnout:

Pessimism

Pessimism is a major red flag that someone is experiencing burnout. And they won’t just feel pessimistic about whatever it is that is causing them big stress (job, school, relationship), they will feel pessimistic about life and the world at large.

Sleep Issues

Burnout makes it incredibly hard to get a good night’s rest. Either a person finds it hard to fall asleep, lying there wide awake for hours, or they fall asleep but then wake up throughout the night. When we don’t get enough quality sleep, it makes it difficult to cope with stress, which makes it hard to sleep, and the vicious cycle continues.

Sudden Physical Ailments

A major sign of burnout is suddenly experiencing physical symptoms that you never have before. For instance, many of my clients, with no prior history of GI upset or headaches, will begin to have chronic issues. 

Is it Time to Speak with Someone?

Burnout shouldn’t be taken lightly. You shouldn’t try to ‘tough it out’ and get on with things. Now is the time to make your mental health a priority. If you would like to speak with someone about what has been bothering you, please reach out to me.

Sources:

https://www.everydayhealth.com/burnout/unusual-signs-of-burnout/

https://positivepsychology.com/burnout/

https://www.psychologytoday.com/us/basics/burnout

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