Managing Worries

By Jade Caswell, LMHC

            When faced with a stressful situation, it is sometimes challenging to control worrying and put an end to the endless loop of rumination.  This stress can cause a disruption to our daily cycles and routine, often leading us to be less productive and interfering with our mental and physical wellbeing. While deep breathing, staying active and practicing mindfulness can be beneficial for managing stress, another strategy called the 'worry time technique' may be equally effective in managing cognitive rumination and reducing the amount of time spent worrying. While scheduling worry time during the day might seem counterproductive, it may actually be helpful in reducing the overall amount of time spent worrying and helping to create boundaries towards worrying. Read more below on how to practice this technique and create a routine that works for you!

How does this work?

This technique will challenge you to set aside a chunk of uninterrupted time during the day to process your worries. If you find yourself worrying outside of this dedicated time, just make a mental note and hold off until worry time to explore further. The idea is to just have a small part of the day where you allow yourself to worry, instead of rumination taking over most of the day.

How much time does this take?

It is recommended that worry time be no longer than 30 minutes. The average time spent on this technique is 15-30 minutes.

When should I do this?

The ideal period for scheduling worry time should be in the afternoon or evening, letting worries and anxieties accumulate through the day. Do not schedule worry time too close to bed, as this could interfere with sleep.

How can I process my worries further?

It can be helpful to ask ourselves if what we are worrying about is out of our control, or how we can find a solution to our worries. If you're worrying about something that's out of your control, try to focus on what you can control.  Journaling or writing down our fears and worries can also be helpful in processing ideas and thoughts further.

Ready for a next step?

As a follow up to worry time, try practicing a mindfulness technique, such as yoga, deep breathing or meditation. This can further help us let go of worries and practice acceptance towards ourselves and the world.

Need more guidance? Please call our office today at 813-335-9794.

Benefits of Nature for Mental Health

            Residing in Florida, we have an endless amount of sunshine and fair weather. But, how often do we really get outdoors to enjoy it? If you are like most people, much of our time is spent indoors and on screens. In fact, American spend on average about 7 hours a day on screens- which doesn't leave much time for being outdoors. This may also be contributing to poorer mental health outcomes, as research indicates that the more time spent on screens, the greater risk of depression, anxiety and other mental health conditions. Conversely, the mental health benefits of spending time in nature are many, including decreased stress response, increased memory and attention and sleep quality. A large study from research Matthew White and others (2021), indicates that spending at least 120 minutes a week in nature is associated with higher reports of wellbeing and good health. For an added boost of wellbeing, practicing mindfulness and enjoying the sights and sounds of nature can bring extra wellness benefits.

            Getting outside isn't always as easy as straightforward as it might seem, however. As more of the world's population migrates into city centers, there can be less opportunities to interact with green spaces. Keeping these challenges in mind, however, there are still ways that the outdoors can be brought into our living and working spaces. For example, tending to indoor plants, playing soothing nature sounds (such as waterfalls, beach sounds, birds, etc.), decorating with nature vistas, or brightening up your room with natural lighting can give the illusion of being in a natural space. Taking a trip outside of the city, camping or hiking, can also be other ways of engaging in 'nature therapy.' Being intentional about engaging with nature, either in the city or in country, can works wonders for the mind and body.

Need more help getting started? Call us today at 813-335-9794... We look forward to hearing from you!

The Impact of Bullying on Mental Health

August often brings the start of school for kids around the country and can be a time of both excitement and stress for both kids and parents alike. While starting school can be a time for academic success and social gains for many children, it may also mean bullying for others. While some form of bullying has always taken place, research has recently turned a focus towards the mental health consequences of this phenomenon on those who are bullied in schools and other social settings. This research indicates that those who are bullied may experience a risk of depression, anxiety and lowered self-esteem and academic performance.

Conversely, those who engage in bullying are often at risk of developing antisocial behaviors and traits, substance use disorders, and academic challenges. While parents and caregivers may not directly witness bullying that occurs at school, they may be able to look out for the signs of emotional disturbances and withdrawal that may accompany their child home if they are a victim of bullying. These signs may include increased isolation, appetite and sleep changes, and loss of interest or pleasure in activities they once enjoyed. It is also important to note that bullying not only can occur in person, but also digitally. With increased use and reliance on technology and digital devices, the incidence of cyberbullying has also risen. Keeping children safe both in the classroom and at home to protect their physical and emotional health is paramount, however, it may be difficult to know where to start.

For some parents, intervention may mean collaboration with teachers and other school personnel who can create a safety plan for their child and help them navigate the school environment. Taking an interest and asking children about their time both at school and online, and checking in frequently can help establish connection and assist in gauging a child's overall wellbeing and potential needs. Even if it is determined that your child is not a direct victim of bullying, talking openly about bullying and teaching children to be a positive role model can help them have the courage to intervene when they witness others being bullied.

While a supportive and attentive parent can do much to aid their child, for more persistent mental health

challenges, it is best to enlist professional help, while may include mental health counseling or psychological evaluation.

For those in need of more support in coping with the immediate mental health impacts of bullying, Suicide and Crisis Hotline can be reached by calling 988 or by texting MHA to 741741. The Trevor Project additionally provides support to LGBTQ+ youth, and can be reached at 1- 866-488-7386 or by texting the word START to 678678.

By Jade Caswell, MA, NCC, Registered Mental Health Counselor Intern