Bright Counseling

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  • National Minority Health Month

    April is National Minority Health Month, a time for individuals within the BIOPC community to focus on addressing their mental health needs. Started 20 years ago, the National Minority Health Month Foundation launched National Minority Health Month to strengthen the commitment of local communities and mental health practitioners to eliminate the barriers minority populations often face when struggling with mental health issues.

    During this time, many of us, including those in the BIOPC communities, are facing daily struggles in dealing with the continued stressors related to the Covid-19 pandemic. The U.S. Department of Health and Human Services’ Office of Minority Health has released some guidelines and suggestions to help individuals stay as healthy as possible during this time.

    Exercise

    Moving our body is not only good for our physical health but also our mental health. Not only do we feel good about ourselves when we commit to an exercise regimen, but the movement itself helps our body to release “feel good” hormones that can alleviate stress and anxiety.

    Eat Well

    When we are dealing with stressful situations, most of us tend to reach for unhealthy comfort foods laden with trans fats and refined sugars. Not only do these foods tend to make us pack on weight, but the chemicals in these foods can exacerbate our mental health issues, making us feel more depressed and tired.

    It’s important to eat foods that support our mental health. Be sure to get enough protein and healthy fats. Your brain needs healthy fats to function properly.

    Be Gentle with Yourself

    When we are struggling with stress, depression or anxiety, it’s important that we are kind to ourselves and practice self-compassion and self-care. Take time for yourself each day to show yourself some love and nurture your spirit. Meditate, listen to music or get that massage you know you need!

    It’s also a good idea to reach out to a mental health professional to get some guidance and tools to help you navigate what you are going through. If you’d like to explore treatment options, please reach out to me. I’d be more than happy to speak with you about how I might be able to help.

    You may also want to check out this resource for some other minority health resources.

     

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  • 3 Ways to Be during COVID-19

    It’s a time of uncertainty.  COVID-19 spreading across the world is all we hear on the news, social media, and in family/friend conversations.  We are bombarded by information on how to stay physically healthy during this pandemic.  If I had a nickel for every time I heard the words, “cover your cough, don’t touch your face, or wash your hands for at least 20 seconds,” then I would have enough to buy a cheeseburger at McDonalds J.  It’s clear that we need to stay 6 feet away from people while conversing and to only be in groups of two people. Our physical body is one part of our well-being but what about the other major part? Our mind. What is not clear is how we take care of our minds through this time of change and uncertainty.  Your sole focus may be staying physically well with scheduled exercise and eating well. But you and I both know if your mind is full of worry and your body is flooded with anxiety, you may fall into unhealthy living and discouragement no matter how physically fit our body is.

    Alongside our physical workout, we need to engage in mental workouts to have peace of mind during times of uncertainty.  And by adding the three following mental workouts one may be led to a more complete sense of well-being.

    #1 Be Grateful. Gratitude leads to happiness.  Think about a time when you were happy.  Did you experience gratitude as well?  Did you feel gratitude for your friendships or close relationships?  Gratitude doesn’t just accompany happiness, it leads to happiness. Take time today to write three goods things that recently happened to you. It’s difficult not to crack a smile when you think about good things that have happened to you.  No matter what lemons you were given today, there are usually three things that you can say were good.  Another impactful way to feel gratitude is to first think of a person from your past who did something nice for you and you didn’t adequately thank them.  Take 5-10 minutes today and write them a letter, text, or Facebook message thanking them for helping you. Afterwards, notice how you feel. You may be pleasantly surprised.

    #2 Be Mindful. The word ‘mindfulness’ sometimes gets a bad rap.  Mindfulness is not meditation.  Meditation is one way that can lead us to mindfulness, but it’s only one way.  Mindfulness is being fully aware of what is happening in your life right now.  Mindfulness leads to awareness of how you are feeling, how others are feeling, and precedes action. When you are focused on what you see, hear, smell, and feel right now, your mind is not thinking about the past nor worried about the future.  Being fully present, in the here and now, is the key to feeling peace. Take three minutes right now and just note on a piece of paper or in your mind what you currently see (shapes, colors), what you hear (people talking, wind, birds), what you feel (feet on ground, shirt on shoulders, chest moving up and down).  Just observe the items, don’t judge them.  As you focus on your five senses at this moment, your mind will quite down.

    #3 Be Intentful. Ever feel like life passes you by? Does time escape from you? This happens to everyone. It can be discouraging to think I just wasted my time by…(lying in bed), (watching 6 episodes of the Big Bang Theory), fill in the blank.  Successful people achieve great things when they plan and do things intentionally.  We break bad habits by intentionally planning to do something different the next time.  We feel accomplishment by intentional completion of small tasks towards a bigger goal.  Take time now to plan a few things you will do differently tonight or tomorrow.  If you are working from home, intentionally plan to get up in the morning at the same time as you typical do on workdays, take a shower, and eat a healthy breakfast.  Your body and mind will thank you for intentionally planning to start the day off right, even if you are staying at home.  Progressive change does not happen without intently planning. Take care of your body and mind. COVID-19 will not last forever. Take this time to be grateful for what you have, be mindful of the things around you, and set the intent to make good change in your life.

  • Finding your Strength…on a Cloudy Day

    Finding your Strength…on a Cloudy Day

    Mom was right! Drinking milk does give you strong bones.  It’s not just about the calcium but the vitamin D in milk that strengthens your bones.  Doctors are finding that Vitamin D can help the body in many ways, such as lowering your risk for type 1 diabetes and some types of cancers.  But have you heard that not having a sufficient level of Vitamin D can affect your mood, concentration, and limit your brain power?  Living here in Utah during the winter months creates a disadvantage for you and chances are that you are not getting enough Vitamin D.

    Many of our clients notice having lower energy, feeling sluggish, or weak muscles during this time of year.  There is a link to low vitamin D levels to higher risk of sluggishness, weakness, and depression. Symptoms of depression can be overwhelming feelings of sadness, hopelessness, insomnia, problems concentrating, or thoughts of death or suicide. We have vitamin D receptors in every tissue of our body, which means vitamin D is needed at every level for your body to function well.  Vitamin D is also the only vitamin that is a hormone, it’s an essential nutrient for the brain.

    Drinking milk can be good for you, but it has never been enough for healthy bones and a good performing brain; the best way to get vitamin D is by being outside and absorbing some of those ‘feel good’ rays from the sun.  As you have noticed, we have had more cloudy days lately.  Most of us don’t have a sufficient vitamin D because we live in the northern hemisphere when it is ‘mostly cloudy’ during the winter months.  People who live in Hawaii, Arizona, and Florida still have reported insufficient Vitamin D; if they don’t get enough vitamin D from the sun, then we are really in trouble here in Utah.

    Want to be at the top of your game and more focused? Making sure you have enough vitamin D is body essential. We can get vitamin D from fatty fish, fish oils, eggs, or foods fortified by vitamin D, but 90% of our vitamin D usually comes from the sun. However, when the clouds cover the sky most of the day, we need to supplement our diet with more vitamin D.  The recommended dosage in a supplement is 1,000 IU a day.  Getting a supplement from the supermarket or Amazon.com may be a good step toward maintaining a healthier mind and body during the winter months.  Other ways to keep your body optimal is to exercise regularly, keep a regular sleep schedule, reach out to loved ones, and involve a doctor in your plan for better health.  If you are really concerned about your vitamin D levels, talk with your doctor, they can do a test to see if your vitamin D levels are sufficient.

    Are you good on your vitamin D levels and still need a little boost of focus or support for low mood? Give us a call at 801-855-7999 and see if neurofeedback training is the right fit for you. A little brain training is known to increase sharpness and focus and to decrease depression and anxiety.

  • What is Equine-Assisted Therapy?

    What is Equine-Assisted Therapy?

    Many of us have always known that we feel better and calmer when we are around nature or animals. And studies have consistently shown that there is indeed therapeutic value of human-animal interaction. So it’s no surprise that Equine Assisted Therapy has become an increasingly popular mental health treatment.

    Equine Assisted Therapy is a form of experiential therapy that includes horses and a specialist psychologist or counselor working together with a client to create positive behavioral outcomes and change. Growing evidence now supports the effectiveness of treatment with horses in a therapeutic environment. 

    Equine-assisted therapy can help clients of all ages who suffer from depression, anxiety, ADHD, conduct disorders, addiction, trauma, eating disorders, spectrum and health difficulties, dissociative disorders, Alzheimer’s disease, dementia, and other mental health difficulties.

    How Does Equine Assisted Therapy Work?

    There are therapists that have been specifically trained in Equine Assisted Therapy in conjunction with traditional protocols. These therapists guide their clients through a series of activities including observing, handling, grooming, groundwork, and structured challenging exercises focused on the client’s goals and needs.

    Benefits of Equine Assisted Therapy

    A variety of psychotherapeutic benefits have been reported for Equine Assisted Therapy. Here are some of them:

    Builds Trust

    The first step in this treatment is to be able to trust the horse and the therapist, and eventually yourself. This trust-building has a profound effect on the client’s interpersonal relationships moving forward.

    Reduces Anxiety and Depression

    There has been a lot of research on the ability of human-animal interaction to significantly reduce psychological anxiety and depression.

    Increases Self-Esteem

    Everyone’s self-esteem gets a real boost when they challenge themselves to learn and master new skills. This is particularly true of children and adolescence. Equine Assisted Therapy has people trying new things and interacting in new ways in a non-competitive, non-judgmental environment, which leads to improved self-esteem and confidence.

    Mindfulness

    Equine Assisted Therapy integrates mindfulness in a big way. Throughout each session, clients are asked to be present, at the moment, calm, centered, and focused. This is because horses are incredibly sensitive and they pick up other’s emotions very quickly. To be around horses requires the ability to be calm and present.

    If you think or someone you know might benefit from Equine Assisted Therapy, please call my office. I would be happy to answer any additional questions you may have and discuss how this approach might help.

     

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  • 4 Reasons to Start Therapy in 2021

    4 Reasons to Start Therapy in 2021

    If you’re like most people, you brought in the new year with a list of resolutions. And if you’re like most people, all of those resolutions have one goal: to better your life in some way. Whether that is through eating right, working out, learning a new language or decluttering your home office, resolutions are made to help us live our best lives.

    In all of these instances (health, weight loss, decluttering) therapy can help.

    You see, most people believe mental health therapy is something you seek when there is a major crisis; when we need help navigating depression or anxiety; when we’re going through a big transition, or when our marriage is on the verge of collapse.

    And while therapy can absolutely help with all of these scenarios, it offers numerous benefits you may not have thought of:

    Therapy Can Boost Physical Health

    Different therapy protocols have been shown to improve different physical symptoms associated with stress. This includes a reduction in migraines, digestive upset, better appetite and improved sleep.

    Builds Self-Awareness

    Many of us think we are running our lives when really, our lives are being run by subconscious programming from early childhood. Therapy helps clients understand where feelings, beliefs and behaviors really come from. Through treatment, individuals can become more self-aware and empowered to take responsibility for the lives they are creating. In this way, THEY create their lives instead of their lives being something that is happening TO them.

    Explore Hidden Desires

    Of course, self-awareness also means becoming aware of your passions and desires. Many people spend a majority of their life doing what others want instead of what THEY want. And many people simply don’t KNOW what they want in life.
    Therapy can help you become an archeologist of sorts, digging into your heart, mind and soul to uncover what it is you value, love, desire, need and want.

    Therapy Helps You Reach Goals

    It’s the new year and we all have new goals that we are hoping to reach. Well, therapy can help you reach those goals!
    A trained therapist can help you set achievable goals as well as help you outline the micro steps you’ll need to take to get there. They can also then act as coach and cheerleader, supporting your efforts to reach your goals.
    Yes, therapy is something that you can turn to for depression, addiction, and help with your crumbling relationships. But therapy can help with so much more. If you’d like to explore treatment options in the new year, please get in touch with me.

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