Stepping Stones Professional Counseling: July 2013

Wednesday, July 31, 2013

Steps to a Stronger Relationship

Sunday, July 28, 2013

10 Most Recommended Self-Help Books

Keep Calm and Carry On, by Mark A. Reinecke, Ph.D. Learn how to manage your anxiety and move through stressful situations with lessons derived from Cognitive Behavior Therapy.

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It Must Have Been Moonglow, by Phyllis Greene. This is a beautiful and eloquently written book by a woman who was widowed after 56 years of marriage. She shares a personal perspective of her journey through widowhood.

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The Five Love Languages, by Gary Chapman. Everybody has a Love Language - men, women, boys, and girls. This is a wonderful book that we can all relate to. Learn what your partner’s love language is by doing a short quiz in the back of the book. What is your Love Language? Acts of Service, Physical Touch, Quality Time, Gifts, or Words of Affirmation.

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Have a New Kid by Friday, by Kevin Leman. This is a well-organized book on how to change a child’s negative behavior. Step by step chapters for every day of the week.

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Self-Nurture, by Alice D. Domar, Ph.D. and Henry Dreher. This is an excellent book on how to start making yourself a priority. With the motivational stories, short exercises, and meditations, you will be able to swing your focus to self-care. It's time to make yourself a priority!

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The Self Esteem Guided Journal, by Mathew McKay, Ph.D. This book is a 10 week program on how to build your self-worth through guided journaling. Change negative thinking patterns, identify strengths, and learn how events from the past have affected your self-esteem today.

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The Self-Esteem Workbook, by Glenn R. Schiraldi. Learn how to handle your emotions, self- nurture, implement goals and increase self-worth..

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Shut Up and Live (You Know How), A 93 Year Old's Guide to Living to a Ripe Old Age, by Marion P. Downs. Need motivation? This is one lady that is living her life to the fullest!

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Homecoming, by John Bradshaw. This is an excellent book that helps you to address unfinished business from your past so that you can live in the present.

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Overcoming Bipolar Disorder Workbook, by Amy M. Kilbourne Ph.D., Devra E. Greenwald, Evette J. Ludman Ph.D., and Mark S. Bauer. This book provides an extensive educational element that encourages a person with bipolar disorder to explore their own experiences and inspires them to take action in what personally works for them.

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Regina Bright, MS, LMHC
Licensed Mental Health Counselor
Board Certified Sex Therapist
Clinical Supervisor
Parent Coordinator
Florida Supreme Court Family Mediator

Stepping Stones Professional Counseling
151 Mary Esther Blvd. Suite 310 A.
Mary Esther, Fl 32569
850-226-6430
Fax: 850-254-1986www.steppingstonescounseling.org
www.facebook.com/steppingstonescounseling

Blog Challenge #5

Saturday, July 27, 2013

Therapists are People, Too

Therapists are People, Too

by Martin Miron

Therapists know that it is necessary to take good care of their own mental health, because their clients depend on them. Just because a practitioner may know everything there is to know about stress management doesn’t mean they can’t become mentally exhausted.

Regina Bright, LMHC, owner of Stepping Stones Professional Counseling, in Mary Esther, has been working in the mental health field as a Licensed Mental Health Counselor, Board Certified Sex Therapist, Clinical Supervisor, Parent Coordinator and Certified Florida Supreme Court Family Mediator. She states, “I listen to clients in crisis for many hours a day, providing support, empathy, interpretation and direction. Therapists can easily lose track of their own issues, ignore their own problems and at times, have a difficult time shutting off the therapeutic process.”

If a therapist should begin to feel any “depersonalization” toward clients, or even themself, it might be a symptom of emotional fatigue. Bright enumerates a few ways that she likes to stay balanced.

“I use my colleagues’ expertise regularly. We go to lunch and consult each other on difficult cases. We bounce around different techniques and approaches that could heighten the therapeutic process.

“I belong to many professional organizations and am very involved in my community. I feel that if I have the support of my community, then I am not alone in my journey.

“I enjoy spending time with my family. Going to the beach and reading or walking is especially refreshing. I take two trips a year with the family, and then one with just my husband.

“I have developed many friendships over the years, and I enjoy spending time with many different groups of people. I am very thankful for the friendships that I have made.

“In college, I could do everything that came to my mind. I achieved more things in one day than most people did in a week. Now, I want to balance giving and getting—with attention to my family, friends, spouse, community and solitude.”

As a mental health professional, self-care is a minimum standard of professional practice, and Bright insists that her clients deserve to be served by a healthy, well-balanced health care professional.

To contact Stepping Stones Professional Counseling call 850-226-6430.

www.facebook.com/steppingstonescounseling

Blog Challenge #7

Quick Tips to Great Mental Health

By Regina Bright, MS, LMHC

Individuals who maintain a healthy diet are more likely to have overall great physical health. Likewise, there is relationship between diet and mood, proposing that foods containing a higher nutritional value can safeguard individuals from stress, depression, ADHD, and anxiety. Try choosing unprocessed foods, organic foods, fresh fruit, and leafy vegetables. A healthy diet also includes adequate amounts of complex carbohydrates, essential fats, vitamins and water.

Routine weekly exercise increases activity in both the brain's frontal lobe and in the hippocampus. Exercise naturally boosts levels of serotonin, dopamine and norepinephrine. These neurotransmitters are linked to elevating mood.

Mindful meditation helps with so many physical and psychological problems associated with high blood pressure, chronic pain, psoriasis, sleep, anxiety, and depression.

Hobbies are an effective way in reducing stress. Hobbies provide an escape from stressors of our daily life. Furthermore, by reducing stress you are helping your heart in lowering blood pressure. Participating in activities can also help in reducing fatigue, loneliness and depressed mood. Mentally stimulating hobbies such as reading, playing board games, and doing crossword puzzles can minimize memory loss in senior citizens.

Vitamin D plays a big role in cognition and mental health. When the sun shines, both our energy and mood improves due to the sun's ability in increasing both endorphins and serotonin. Sunshine helps your body make melatonin, the sleep inducing hormone that aids in a sound sleep.

Refresh Your Relationship this Summer!

Sometimes our relationships can become stagnant. It’s time to reignite the flame and restore the passion that you and your partner deserve.

· Being social… look for healthy couples to hang out with. Summer is the time for BBQ’s, pool parties, camping, picnics in the park, and going to the beach. Socializing with other couples will bring about new adventures to add to your list.

· Priority… make your partner feel special. Let them know that your relationship is at the top of your priority list. Brainstorm different ways that you can show them daily.

· Communication… learn to be an effective communicator. Being a good communicator means being a good listener. Most couples listen with the intent to reply, instead, listen with the intent to understand.

· Play nice… it’s not always going to be fun and games. There will be times that you and your partner don’t get along. Watch your tone. No name-calling, no degrading, and no blaming. Before you speak, ask yourself, “is this helping or hurting the relationship?” And, if you slip up, don’t forget to apologize.

· Helping others... volunteering at a Church, soup kitchen, women’s shelter, animal shelter, Red Cross, or nursing home is a great way to give back to the community and will leave you and your partner with a sense of accomplishment.

· Be spontaneous… routines are great; however, it can make a relationship feel monotonous. Break up the routine from time to time to make things more exciting.

· Respect and accept lovingly… learn to accept your partner for the things that you like and don’t like. Respect each other’s differences. Allow your partner to be themselves. If we mold our partner to be what we wish they were, then we only love the reflection of ourselves.

· Take a time-out… everyone needs alone time. Take a personal day and enjoy being with yourself. Go for a walk, have a spa day, hit some balls on the golf course etc.

· Surprises… they don’t have to be elaborate, just something to let your partner know that you are thinking of them. Maybe a card to let your partner know how much you appreciate them, a smiley face balloon to brighten a tough day at work, a bouquet of seasonal flowers, or a gourmet box of chocolates to share while watching a romantic movie. Surprises can also come in other forms –straightening up the garage or cleaning up the kitchen can be a great gift.

· Intimacy… as a couple’s counselor, I hear more times than not that, “we just don’t have time” or, “we are so tired at the end of the day.” Intimacy not only means physical affection, it also means emotional affection. Take time to talk to your partner about your emotional and physical needs. Discuss how you can improve in these areas and follow-through. J

· Household duties… make a list of what you are responsible for and what your partner is responsible for in the home. Is it equal? Evenly distributed chores could equal more intimacy. Remember how I said that I hear couples say, “I am just too tired at the end of the day.”J

· Experience something new… with social media; there is so much exposure to new and exciting things. Visit Pinterest and see what excites you! Maybe redo a room together or learn how to make sushi this Friday night.J

· Spending quality time together… Between work, household chores, and shuttling the children, it is sometimes hard to give each other undivided attention. Schedule some uninterrupted time for the two of you on the family calendar.

Here are some activities that might spark your interest!

White water rafting

Cooking class

Geocaching

Learn a new language

Go for a swim

Rock climb at the gym

Photography

Breakfast in bed

Kayaking

Plant a tree to symbolize the relationship

Take an art class

Fondue date night

Stargaze – enjoy a cold drink on the patio and look at the stars

Meditate

Go bird watching

Plant an herb garden

Take a mini road trip

See a local play

Horseback ride

Bowling

Buy art supplies and paint a picture of each other

Dinner and a movie with a theme – rent “The Three Amigos” and eat Mexican food

Aquarium

Zoo

Circus

Rodeo

Go-carts

Mini golf

Sailing

Bubble bath for two

Hiking

Bike ride

Poetry class

Paddle boarding

Yoga

Tube a local river

Jet ski

Go to an art gallery

Learn how to play an instrument

Make a 4 course meal together

Give each other massages

Search restaurants in your area and find a new one that you haven’t been to

Relax by the fireplace and roast marshmallows

Learn to dance

Science Center

Help out with a charity

Go roller skating

Fulfill your bucket list

Pottery class

Meet your neighbors

Homemade pizza night

Go to a bed and breakfast

Go to a comedy show

Rent mopeds and travel around town

Have a 5 course dinner at different restaurants….

Truth or Dare

Take a surf lesson

Plan a new tradition

Zip lining

Go to the gourmet section and pick out a new coffee to enjoy in the morning

Make candy or bake a cake

Museum

Go to the arcade

Candlelight dinner at home

Make a list of 5 things that you love about your partner /exchange lists

Camp out in the living room

You plan half of the evening and your partner plan the other half

Host a dinner party

Hot tub

Wake up early and watch the sunrise

Board game night

Waterpark

Browse the bookstore and pick out a book for each other

Plan a vacation for a year from now

Watch a local band

Go to a sporting event

Flea market

Frisbee

Tennis

Puzzle

Watch the sunset

Parade of homes

Karaoke

Paint a room in your house

Change the furniture around

Spend the day browsing the shops

Antiquing

Watch a local band

Go golfing

Collect seashells

Reenact your first date

Go to a local farm and pick fruit

Ice skating

Talk about dreams for the future

Take the dog to the dog park

Beach volleyball

Detail the cars

Have brunch this weekend

Enjoy a new cuisine – Vietnamese, German, Italian, French

Dodge ball

Regina Bright, MS, LMHC

Licensed Mental Health Counselor

Board Certified Sex Therapist

Clinical Supervisor

Parent Coordinator

Florida Supreme Court Family Mediator

Stepping Stones Professional Counseling

151 Mary Esther Blvd. Suite 310 A.

Mary Esther, Fl 32569

850-226-6430

Fax: 850-254-1986

www.steppingstonescounseling.org

www.facebook.com/steppingstonescounseling

Blog Challenge #8