Coping with Grief during the Holidays

By Jade Caswell, LMHC, NCC

                  Grief during any season can be a challenge, however, coping with grief during the holidays can be especially painful. During the holiday season, there may be places, traditions, and settings that may bring up memories of past loss. The holiday season can stir up a variety of strong emotions for many, including both highs and lows. These emotions are normal and important to recognize and validate as we process them. For those coping with grief during the holidays, being able to honor and create space for their emotions is a crucial part of the grieving journey. Read more below to learn how to navigate grief during the holidays:

1.  Connect with others

Avoiding isolation, and seeking connection with others can be healing, especially when emotions become heavy. Family, friends, and grief and loss support groups can be of great assistance in forming connection with others.

2. Prioritize your needs

Often, the holiday season can be a busier time of the year. Creating time to take care of your physical and emotional needs is important for overall wellbeing. Think: self-care. For example, reading a good book, taking time to relax and preparing nutritious meals.

3. Say 'no'

During the holidays, many people have the tendency to overextend themselves. Don't be afraid to say 'no' and set boundaries with your time and energy. This helps to prevent overextending yourself and protect your emotional energy.

4. Honor your feelings

Acknowledging and caring for your emotions is crucial, especially when emotions may feel heavier. Taking time to journal, creating 'me time' and reflecting on emotions can be helpful.

5. Commemorate loss

 If you are feeling comfortable, creating a way to commemorate loss may be a part of the healing journey. For example, lighting a candle in memory of a lost loved one, creating an extra place at the table, or playing their favorite song. Creating a new tradition or honoring old ones may also aid in coping with grief.

5. Set realistic expectations

Have an understanding that holidays may look different with loss. Letting go of expectations and accepting some change can reframe your perspective.

Need help navigating grief? Please call us today at 813-335-9794. We look forward to hearing from you!

Stress vs. Anxiety: Learning the Difference

By Jade Caswell, MA, LMHC, NCC

            Stress and anxiety are common, similar mental health experiences, and may be difficult to differentiate at times due to overlap of symptoms. While stress is often time-limited and occurs in the presence of a stressor or 'trigger,' anxiety is a lasting feeling of worry or fear, even in the absence of an external stressor. Examples of triggers for stress may be family conflict, an upcoming exam, or having to give a presentation at work. Anxiety can be exacerbated by stressors, but can also be influenced by internal factors, such as trauma, past events, or phobias. Anxiety disorders are included in the Diagnostic and Statistical Manual of Mental Disorders and include some of the following: generalized anxiety disorder, social anxiety, specific phobias, and panic disorders. Anxiety disorders are common in the general population, with research from the National Institute of Mental Health indicating that 31% of Americans will experience an anxiety disorder in their lifetime.

            Symptoms of anxiety and stress often overlap, including feelings of tension, difficulty sleeping, worry and irritability; however, anxiety disorders may be more severe and persistent in the absence of treatment. Stress and anxiety may respond to lifestyle change-- healthy habits including mindful movement, adequate sleep and relaxation techniques. Psychotherapy and medications may also be an important part of an individual's treatment plan, particularly if symptoms are persistent and affect overall functioning. Psychotherapy can assist an individual understand factors influencing symptoms, help diagnose if applicable, process underlying feelings, and teach coping skills. One of the most effective psychotherapy approaches is cognitive behavioral therapy (CBT), which focuses on changing negative thought patterns related to the anxiety.

Our therapists at SanaMente Counseling (aka SMC Tampa) are trained and highly skilled in helping you resolve anxiety or stress in your life- Please give us a call at 813-335-9794. We'd love to talk to you!

Fall Routines

By Jade Caswell, MA, LMHC

                  As the seasons change and the temperature starts to drop, it may be a great time to re-evaluate our routines. Having a regular routine and rhythm to our days offer a host of benefits, including providing structure, predictability, improving mental health, reducing stress, improves sleep quality and building a sense of control. Building healthy habits can take time (but are worth the effort), as they often improve our mental and physical wellbeing. Read more below to learn about examples of small habits we can stack during our day to create structure.

1. Consider incorporating mindful movement into your day.

Movement can provide a host of benefits, including improving strength, reducing blood pressure and resolving stress. Think about time of day when considering where to incorporate more physical activity -- for instance, before work? after work? evenings or mornings? Think about when you have the most energy during the day, and what type of physical activity you can consider.

2. Aim for a consistent sleep schedule

Getting quality sleep can boost mood, focus, and emotional regulation. Prioritizing sleep may look like improving sleep hygiene around bedtime or sticking to a consistent schedule. Consider getting 7-9 hours of quality sleep.

3. Consider a self-care practice

Self-care can be essential in reducing stress, feeling less overwhelmed and caring for our mental and physical health. Examples of self-care include making a cup of hot tea after a long day, spending time socially, or catching up on a chapter of a favorite book. Consider where you can carve out some "me-time" during the day.

4. Eat regularly and consistently during the day

Diet can also play a huge role in how we feel and energy levels throughout the day. Aim for three meals and reach for healthy snacks throughout the day. Regular meal and snack timing helps maintain stable blood sugar levels and can prevent overeating and indigestion.

Interested in building a healthy routine that works for you? Please give us a call today at 813-335-9794.

We look forward to hearing from you!