Five Reasons Mindsy Psychology Can Help You

In some social circles, there’s a certain stigma that goes with seeking out therapy. Some people prefer to keep their anxieties and fears to themselves, while others may feel that it’s looked down on or seen as a sign of weakness. However, seeking out therapy, whether it be for anxiety, depression, grief, trauma, relationship woes, or addictions, necessitates strength and courage as you confront these challenges and choose a path of healing. It is one of the best things you can do for your mental health and wellbeing.

Although some problems are tolerable, others may be overwhelming and unmanageable. This is where you can really benefit from the advantages of a therapist. Regardless of the frequency, intensity, or difficulty of the problem, a therapist can help to bring some clarity to the situation and has the knowledge to give you the coping skills to manage your life effectively.

Here are 5 solid reasons to seek out and benefit from a therapist:

Reason #1: Self-care is important. Just like you go to the doctor when you are sick or hurt, it’s equally important to take care of your mental health when you feel confused, anxious, angry, or depressed. Healthy self-care practices include taking care of your overall health. A mental health professional is there to listen to your problems and help you find solutions that suit you, and is a trusted professional with whom you can unload all the “heavy stuff” without censoring the sensitive details.

Reason #2: You need an unbiased outlet. Friends and family are often times great sources of support. However, as well-meaning as they try to be, the conversation frequently gets shifted from you and your unique experience and turns into what they did to fix a similar issue. Their advice, as well intentioned as it is, may not apply to you or your situation. Also, when you disclose problems, friends and family may take it personally and have a negative reaction if the advice they gave isn’t followed.

Sometimes, disclosing vulnerable information to someone who knows you is hard. You could feel judged, it could make the relationship strained or awkward, or you could then become worried that the information isn’t completely confidential. A therapist values your privacy.

Reason #3: Understand the meaning of your hardship. It’s normal and natural to wonder, “why me?” When you have a professional therapist to help you find a sense of meaning to a tough situation or challenge, it can often diminish the severity of the problem. Therapy is a process that, with time, can help you discover the lesson your problem has given you and move forward on a clearer path to achieve your goals can teach you to find the silver lining. Good therapy is not an overnight solution. It is an ongoing investment in your overall health.

Reason #4: Attain different perspectives. Sometimes when we are going through a tough time or a difficult situation, it’s easy to get tunnel vision. A therapist offers alternative solutions and opens up discussion to help you realize there are alternative ways to tackle a problem. Therapy can broaden your perspective and eventually help you to overcome the stressor that is impacting your health and wellbeing.

Reason #5: Learn strategies for coping. Therapy can help you learn new coping strategies, so you learn to manage current problems as well as how to take those strategies and apply them to future issues. Successful strategies will help you learn to manage and minimize stress and anxiety. A good therapist will give you many strategies to try to implement and, together, you will discover those strategies that work best for you. At Mindsy Psychology, one of our goals is to give you the confidence to know you are in control of managing your problems and that you can do this!

Everyone has hardships, stressors, and problems in their life. It’s life! But you don’t have to experience the pain, stress, and anxiety alone. You can benefit from seeing a therapist and learning the skills to effectively manage stressors that pop up in your life.

At Mindsy Psychology, our therapists offer strategies, coping methods, exercises, and relaxation methods to help you. We are here to help you through these challenging times. 

Due to COVID-19, we have currently transitioned to providing our Mindsy Psychology services through Telehealth platforms until we can re-open our Chicago, IL location. If you would like to find out about our services and how we can help you through this tough time, please give us a call today at 312.761.4747 or book a consultation online. Mindsy Psychology is located at 2202 N Lincoln Avenue, Suite 7, Chicago, IL, 60614.

Feel Good by Spreading Kindness

There’s so much in the media right now: upheaval in politics, mixed information about COVID-19, protests over social equality, etc. It can be overwhelming. But the act of spreading kindness can help – and not only for the mental health of those around you. Taking the effort to spread kindness helps to improve our own mental health as well.

Here are a few things to do to turn this crazy year into one that makes you feel like you’ve done a part to bring positivity and hope to you and everyone around you.

1. Embrace random acts of kindness. Now that we’ve opened up so that we can get together with friends and family, small group events are happening, and you are encountering more of your regular inner circle, it’s a great time to show some random acts of kindness. Your act of kindness doesn’t have to be about money. People feel better when they know they are appreciated, and there can be so much value in knowing you brought a smile to someone’s face.

2. Send small gifts in the mail. Now that we can spend some time in small groups, baking some healthy goodies for your yoga class, bringing in coffee to the office, or doing a simple “pay it forward” at your favorite Starbucks may be a good idea. If it’s for someone who can’t be near you right now, unexpected letters or treats can give a loved one a huge pick-me-up. You might even consider sending a letter or card to an elderly relative you don’t see often. Getting a beautiful card in the mail would help someone feel less isolated or lonely.

3. Support your neighbors. If you’re heading to the grocery store, check in on a neighbor to see if they need you to get them something while you are out. Checking in on a neighbor will make them feel good, can make you feel good, and will remind them that there is someone close by who cares.

4. Take advantage of extra time. Even now that things are back closer to normal, you may have some extra time on your hands. Take advantage of this extra time with something that will make you feel good. Plant some flowers and put them on your porch so they are a bright, colorful reminder that life goes on. Learn a new skill or hobby. Drop off canned goods and perishables to a local food bank. There are a lot of things you can do to make yourself feel happy and positive anytime you have spare time.

5. Support your favorite small businesses. Now that you can enjoy your favorite restaurant again, make sure to tip your servers well. If you’ve chosen to hold off on in-person dining, you can order curbside or buy a gift card to help the business owner – and maybe even use a gift card or two as a special treat to show appreciation to a neighbor or someone who has helped you.

Right now, there’s an overabundance of negative messaging out there. It can be hard to maintain a healthy balance between obtaining information and remembering the light at the end of the tunnel. Make it a point to be deliberate in activities that are supportive, stress-reducing, and heartwarming. One person CAN change someone’s day for the better - why not have that one person be you?

At Mindsy Psychology, our therapists offer strategies to manage the anxiety created between wanting to get back to normal versus staying safe in the shelter of your home.  You aren’t alone in the adjustment process. It’s a new experience for all of us, and how much help and support you need is based on you and your personal needs. Don’t be afraid to ask for help. We are here to help you through these challenging times. 

Due to COVID-19, we have currently transitioned to providing our Mindsy Psychology services to Telehealth platforms until we can re-open our Chicago, IL location. If you would like to find out about our services and how we can help you through this tough time, please give us a call today at 312.761.4747 or book a consultation online. Mindsy Psychology is located at 2202 N Lincoln Avenue, Suite 7, Chicago, IL, 60614.

Encourage Happiness & Positivity with These 5 Tips

If someone asked you 6 months ago about the chance that you’d be seeing a mass outbreak from a new virus, economic hardships, and sheltering in place, you would have thought it wasn’t possible.

Our whole world has been tossed upside down, and for some, that has more of an impact than it does for others. While it’s okay to feel fear and uncertainty, you can naturally help to combat these feelings of helplessness by using some tools in your personal toolbox, setting small goals, changing your physical activity, and altering your routine so that it works for you.

These tips can help you to start feeling better right away:

1.    Set up a personal toolbox. Emotional tools can bring more power to you in the long run. Practice positive thoughts by either simply reflecting on things or writing in a journal. Each day, try to take at least 5 minutes to reflect and write down at least 3 things you are grateful for. There’s no right or wrong to this exercise, and you can even have some of the exact same answers each day. Focus on something you are grateful for – your health, your kids, a loving significant other, a safe home, a secure job, food on the table, a best friend, the warm weather, the blooming flowers, etc. The sky is the limit. It’s whatever you feel in your heart that you are thankful for that day. Using this positive exercise helps to overshadow the negative thoughts you may be feeling with good, fulfilling thoughts.

2.    Set small goals. When you’re feeling down, it can also feel like you cannot achieve anything. Push back on those negative thoughts by setting small goals that are easily attainable – a 5-minute walk outside to enjoy the sun, cleaning just one shelf in your pantry, emptying that dreaded dishwasher, or even making that quick call to check up on an elderly neighbor or relative. As you feel better, you can add more challenging daily goals. Make a list! There’s something therapeutic about being able to check off something completed to make you feel like you’ve accomplished your goals.

3.    Let’s get moving. Exercise temporarily boosts your endorphins, the feel-good chemicals to help you feel better about yourself and things around you. Take it slow and enjoy a short walk, a hike, even a workout at home. Remember: a 30-minute workout can boost your mood and enhance your immunity, and it can be more beneficial than a 1-hour “push yourself hard” workout.

4.    Eat healthy and get enough sleep. Negative thoughts can tend to make you snack more and overeat. Reaching for healthy veggies instead of fattening snacks can help you feel better. Although nothing has been absolutely proven, omega-3 fatty acids (found in fish) and folic acid (found in spinach or avocado) can help ease sadness. Along with healthy foods, getting enough sleep is important. Find a soothing sleep routine that helps you – meditation, calming music, a consistent bedtime, and even skipping afternoon naps can all help improve on your sleep pattern.

5.    Try something new. It’s easy to get in a rut, especially when you’re stuck at home or cannot get out like you used to. Challenge yourself to try something new or something you’ve wanted to try but never had the time. Pick up a book and read it under a tree, take a class or learn a language online, or learn how to crochet, draw, or paint. When we challenge ourselves to do something different, it alters the levels of dopamine, a brain chemical associated with enjoyment, pleasure, and learning. 

When your life has been turned upside down, as it has these last few months, depression and fear can strip away your routine structure from your daily life. Setting a gentle schedule can help get you back on track. In fact, you aren’t alone in all of this. At some point in time, everyone can feel down or scared of the unknown. The goal is to find what works for you and to bring out the positive thinking that motivates you to start achieving what you want each day.

Due to COVID-19, we have currently transitioned to providing our Mindsy Psychology services via Telehealth platforms until we can re-open our Chicago, IL location. If you would like to find out about our services and how we can help you through this tough time, please give us a call today at 312.761.4747 or book a consultation online. Mindsy Psychology is located at 2202 N Lincoln Avenue, Suite 7, Chicago, IL, 60614.

Get Through This Challenge of COVID-19 with Positive Emotions

No matter where you are in the country, the COVID-19 virus has seemed to dominate our lives. We wake each day to uncertainty, fear, and yes – cabin fever. Thankfully, human nature is designed to rise to the challenges that we face. However, it’s understandable that sometimes it’s hard to stay positive when we don’t have the luxury of daily interaction with our peers or the familiarity of our daily routines.

Positivity is a core ingredient for successful coping skills in the face of a crisis like this one. Now’s the time to be proactive about staying positive and creating small moments of joy and memories throughout our days. Making an effort to experience positive emotions will help to reduce the negative effects of stress.

Here are some useful ways that we can help nurture positive emotions to get us through these difficult times.

Appreciate the simple. Even if you are sheltered in place or not able to socialize as you normally would, there are small, simple moments to take from each day. It might be the smile or laugh of your child. It might be a hot shower without interruption. It can even be the smell of coffee in the morning. When you stop to appreciate the simple things, you’re giving your brain the opportunity to process the pleasure and boost serotonin – the feel-good neurotransmitter that brings calm and aids in elevating your mood.

Recognize the good in others. It’s normal for stress and crises to bring out the worst in people, but it also tends to bring out the best in others. Human nature rises to the challenge and you can find some amazing qualities in people. People are helping their elderly neighbors so they can stay safely inside, peers are posting positive messages on social media, and friends are reaching out to each other around the globe to check-in with each other. I see many aspects of the best of human nature being united by this coronavirus challenge. If you can, look to see where you can make a difference. A call to a neighbor, making masks for your community, even just a note of encouragement to someone can help you feel better.

Improve your relationships. If you’re in lockdown with your family, take the opportunity to create memories, spend quality time, and improve your relationship with your loved ones. Hug your kids or significant other, make eye contact, show them you value them, and slow down and have a long conversation with them. All of these gestures create intimacy and boost your oxytocin, a hormone that has a calming effect on your body and helps to emotionally bond people together. When oxytocin levels spike, your body turns off the stress hormone, cortisol.

All these things are great, but you may be asking yourself how these three exercises in mindfulness can help your overall mental health. By focusing on the positive, appreciating the simple things, and building your relationships, you can potentially change your brain chemistry while increasing your energy stores, giving you the strength to cope with other aspects of your day-to-day struggles that are more difficult.

Only you can decide to take charge of your mental health and focus on fostering positive emotions. In fact, the key resources to help get us through this coronavirus crisis are positive emotions, because they’ve been shown to do a number of things to improve your mental health.

1.    Enhance your immunity: Studies have shown that among test subjects that had been deliberately given the flu virus, those with more positive emotions were more likely to fight off the symptoms, and those with less positive emotions were 2.9 times more likely to contract the respiratory illness.

2.    Boost your resilience: Research has shown that positive emotions allow us to bounce back faster from a stressful event while enjoying better cardiovascular health, including lower heart rates and more stabilized blood pressure.

3.    Clearer thinking: With positive emotions, we see an increase in our problem-solving abilities, better decision-making skills, increased cognitive flexibility, and enhanced creativity. Right now, between deciding when is the best time to return to work, figuring out new technology platforms as our children continue to learn from home, and deciding how much social distancing is enough, we definitely need positive emotions to help with that decision-making process.

We know that conditions are not ideal at this time. However, only you can take charge of your mental health in this “new normal”. Understand, it’s ok to embrace all of our emotions, negative or positive. It’s ok to feel scared and apprehensive. We don’t want to suppress our feelings, we need to address all of our emotions, and by doing so, we can learn how to use positive emotions to help us come out of this experience stronger.

Due to COVID-19, we have currently transitioned to providing our Mindsy Psychology services via Telehealth platforms until we can re-open our Chicago, IL location. If you would like to find out about our services and how we can help you through this tough time, please give us a call today at 312.761.4747 or book a consultation online. Mindsy Psychology is located at 2202 N Lincoln Avenue, Suite 7, Chicago, IL, 60614.