Stress and The Immune System

By Jade Caswell, MA, Counselor

            Stress is unfortunately something that many of us are familiar with. Stress can be caused by a plethora of different factors, including work, family responsibilities, and interpersonal conflict. Stress can be defined as short-term or chronic, and even cause physical health concerns. The body releases cortisol when stressed, which can boost the immune system and limit inflammation in the short term, however, when the body is chronically stressed, this can contribute to decreased immunity due to lower white blood cell counts. White blood cells help fight infection in the body, so when their numbers decrease, this leaves the body susceptible to illness. Increased inflammation in the body has also been associated with an increased risk of developing anxiety or depression. The good news? Stress can be managed through simple life hacks, a few of which are discussed below. When stress is managed, we make ourselves more resistant to potential mental and physical illness.

Simple tips for managing stress

1. Practice mindfulness

Mindfulness if a great tool for centering ourselves in the present moment, and can be practiced through various methods, including meditation, prayer, or yoga. Just simply sitting with your thoughts and observing them objectively while enjoying a silent moment can be considered a helpful mindfulness practice.

2. Get enough sleep

Sleep is crucial for repairing body cells and promoting physical and mental health. Not getting the recommend 7 to 9 hours of sleep at night can leave you susceptible to higher stress levels and increased vulnerability to illness. Sticking to a routine schedule and having a bedtime routine can promote more restful sleep.

3. Eat a healthy diet

Research has shown that individuals who eat a well-balanced diet, which includes a variety of fruits, vegetables and whole grains, have stronger immune systems and less inflammation in the body. In particular, Vitamins C, D and Zinc have been implicated as components of a strong immune system.

4. Try therapy

Struggling to feel balanced? Our experienced counselors at SMC can help you find an individualized plan for managing stress in your own life! We offer individual mental health counseling, as well as life-coaching that can aid you in reaching your full potential and assist you in managing stress in a healthier way. Please call us at 813-335-9794 or reach out to our office at office@smctampa.com to set up a session today!

Improving Relationships Using Gottman Therapy

By Jade Caswell, MA

As we move into February, 'the month of love' many of us may be thinking about what

we can do to strengthen our relationship and ensure our love keeps growing. Thankfully, the

Gottmans have done the hard work for us, and uncovered the following 7 principles to keep our

relationships going strong. John and Julie Gottman are pioneers in the field of psychology, and

have published numerous works on topics such as marital stability and relationship counseling.

Below are their findings, after decades of research in their 'love lab' at the University of

Washington.

The 7 Principles for Keeping Love Strong

1. Understanding your Partner's Love Map

This principle is all about understanding your partner's inner world- their hopes, dreams,

desires, and fears. Asking open ended questions and approaching your partner with curiosity

and a desire to truly understand them is one way to enhance your love maps.

2. Cultivating Fondness and Admiration

This principle relates to expressing appreciation for your partner and ensuring that you do not

'take them for granted'; Simple 'thank yous' or expressing one thing you appreciate that your

partner did for you on any given day is a great way to practice this principle.

3. Turning Towards One Another

Reflect on how you behave during a conflict with your partner... Do you seek to avoid and 'run

away' or turn towards your partner, communicate how you are feeling, and collaborate

towards a solution to the problem?

4. Accepting Influence

This Gottman concept refers to the pursuit of compromise in a relationship. Instead of engaging

in a power struggle, couples who work together, 'accept influence' from their partner, and are

flexible often have increased relationship success.

5. Create Shared Meaning

Building on common experiences and having a 'shared history' with your partner enhances the

fabric of a relationship and creates a more fulfilling partnership. Think about your own lived

experience, as well as the shared story you are creating through your partnership.

6. Manage Conflict & Overcome Gridlock

According to the Gottmans, conflict is inevitable in a relationship; however, how conflict is

managed is the most important factor. Happy couples often focus on the positive aspects of

their partner, instead of dwelling on the 'negative' or fixating on a problem.

7. Solve Problems that are Solvable

This concept refers to compromise and collaboration when it comes to problems that are

solvable in the relationship. Successful couples use such techniques such as self-soothing,

gentle start-ups, repair attempts, and negotiation skills to come to an acceptable solution for

both parties.

If you read to the end of the list, congratulations! You have started your Gottman education

and can use these principles to strengthen your relationship. If you'd like more information or

would like to start comprehensive Gottman Therapy with one of our Gottman-certified

counselors, please call our office today at 813-335-9794 or email us at office@smctampa.com

Life coaching vs. Therapy. What's the Difference?

As we find ourselves moving in the New Year, many people are setting goals for

themselves, and seeking personal growth and transformation. As SanaMente Counseling, we

believe that 'each mind matters', and everyone can benefit from a safe space to explore their

goals and make their dreams a reality. This is why we are expanding our services to include life

coaching. We will continue to offer a full variety of mental health counseling, including

individual, couples, and group counseling. If you are wondering, "what's the difference between

counseling and life coaching?"; Please read below about differences between therapy and life

coaching, and find out which is the best fit for you!

1. Life coaching focuses on personal and professional goals, whereas therapy focuses on mental

health concerns. Therapy can help you navigate emotions, traumas, and interpersonal

difficulties, while life coaching helps you get "unstuck"; tap into motivation, and empower you

to achieve concrete goals.

2. Therapists hold advanced degrees (Master's degree or higher), whereas, life coaches are not

required to hold any specialized degrees or certifications. By nature of their training and

education, mental health counselors are qualified to diagnose and treat mental health

conditions, while life coaches cannot diagnose or treat mental health issues.

3. Life coaching focuses on empowerment and motivating you towards future goals, while

therapy often delves into the past and searches for 'deeper' reasons for behavior and thought

processes. Counseling may focus on healing and trauma recovery. Life coaching can help you

break undesirable habits and is structured to hold you accountable for progress towards your

future personal and professional goals.

4. Depending on client needs, life coaching is often short-term, whereas, therapy is often

longer-term and not time-limited. This is due to the 'deeper digging' and the nature of issues

that may be discussed in therapy. True healing from trauma or mental health conditions takes

time and personal investment-- Life coaching does not delve into these deeper issues.

5. Mental health counseling may be covered by your insurance plan, whereas life coaching is a

self-pay service, and is not covered by insurance.

Note: Highlighted here are major differences between life coaching and therapy, for more

information on our services please call our office at 813-335-9794 or email us at

office@smctampa.com.

We would be happy to discuss your personalized needs and find the right option for you!