Benefits of Journaling for Mental Health and Wellbeing

In our fast-paced, and often challenging world, many of us neglect opportunities to re connect with ourselves and practice self-reflection. Studies have shown that journaling can improve cognitive restructuring, improved self-understanding, and enhanced emotional regulation (Smyth & Helman, 2003; Ullrich & Lutgendorf, 2002). Additional benefits include stress reduction, lowered blood pressure, and aiding with problem solving and goal setting. While none of us are born with an innate ability to regulate our emotions, it is crucial we develop the tools to practice this. While therapy allows us a safe place to verbally communicate and explore our inner worlds, journaling invites us to share feelings through a different medium-- writing, and allows us time to organize and make sense of our thoughts and feelings in a meaningful way. While some individuals may be able to engage in free formed writing, others find it helpful to journal using structured prompts. Below are a few prompts designed to guide you towards self-reflection and understanding of emotional patterns. Give them a try today!

1. What emotions am I experiencing in the present moment? How intense is this emotion?

2. Have I felt a similar emotion in the past? If so, what were the circumstances that prompted this emotion?

3. Where in my body do I carry these emotions?

4. What are my emotions try to communicate to me?

5. What thoughts am I having about my current feeling(s)?

6. What emotions do I tend to avoid?

7. What did I accomplish today? What can I be proud of myself for?

8. How can I practice compassion towards my emotions today?

9. What am I inspired by today?

10. Identify two coping skills I can use to self-soothe.

Need more guidance? Please call our office today at 813-335-9794 to learn more about the benefits of consistent journaling and therapy!

Blog created by Jade Caswell, MA, Registered Mental Health Counselor Intern

The Anger Within Us: How Unprocessed Toxicity Affects Our Loved Ones

 In our fast-paced and often stressful lives, it's not uncommon for us to experience feelings of anger, frustration, and resentment. Sometimes, these emotions can build up within us, gradually turning into toxicity that we carry around without even realizing it. Unfortunately, if left unaddressed, this toxicity can eventually spill out and negatively impact the people we care about most.

Anger is a natural human emotion, and it's perfectly normal to feel it from time to time. However, problems arise when we suppress or ignore these feelings, allowing them to fester and grow over time. When we fail to process our anger in healthy ways, it can build up like a pressure cooker, waiting to explode at the slightest provocation.

One of the dangers of unprocessed anger is that it often manifests itself in unexpected ways. We may find ourselves snapping at loved ones over trivial matters, lashing out in anger when we're actually feeling hurt or insecure, or resorting to passive-aggressive behavior as a way of expressing our frustration. These outbursts can cause strain and tension in our relationships, leading to hurt feelings, resentment, and even long-term damage.

So, why do we hold onto our anger instead of dealing with it head-on? There are many reasons, ranging from fear of confrontation to a lack of healthy coping mechanisms. Some of us may have grown up in environments where expressing anger was discouraged or seen as a sign of weakness, leading us to bury our feelings rather than address them.

Whatever the reason, it's essential to recognize the importance of processing and releasing our anger in healthy ways. This may involve seeking support from a therapist or counselor, practicing relaxation techniques such as deep breathing or meditation, or finding constructive outlets for our emotions, such as journaling or physical exercise.

By acknowledging and addressing our anger instead of bottling it up inside, we can prevent it from spilling out and harming the people we love. It's important to remember that expressing anger doesn't make us weak or flawed—it's a normal part of the human experience. What matters is how we choose to deal with it and how we treat those around us in the process.

In conclusion, the anger within us can be a potent force if left unchecked. By acknowledging, processing, and releasing our anger in healthy ways, we can prevent it from poisoning our relationships and find greater peace and happiness in our lives.

Let's commit to confronting our anger and nurturing the love and connection we share with those who matter most. Contact us at info@smctampa.com. We are looking forward to helping you heal!

By Sandra Beekmann, MS, LCMHC-QS, NCC

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!