7 Step Holiday Self-CARE Plan

FEATURED : MSP MAGAZINE’S Women Who Move Minnesota

FEATURED : MSP MAGAZINE’S Women Who Move Minnesota

Dr. Andrea Hutchinson, LP, CEO at CARE Counseling

Kindness BASICS

Kindness BASICS

Connect with the Celebration of Recovery!

Connect with the Celebration of Recovery!

Mental Health Crisis in America

Mental Health Crisis in America

The Death of Ruth Bader Ginsburg

The Death of Ruth Bader Ginsburg

PLEASE MASTER : Dialectical Behavioral Therapy (DBT)

PLEASE MASTER : Dialectical Behavioral Therapy (DBT)

Did you know that most emotions last 90 seconds?

Did you know that most emotions last 90 seconds? Emotions come and go; however, feelings can last a long time!



The 90 Second Rule is a term used by Dr. Jill Bolte Taylor, a Harvard-trained neuroscientist who specialized in the anatomy of the brain.

“When a person has a reaction to something in their environment, there’s a 90 second chemical process that happens in the body; after that, any remaining emotional response is just the person choosing to stay in that emotional loop. Something happens in the external world and chemicals are flushed through your body which puts it on full alert. For those chemicals to totally flush out of the body it takes less than 90 seconds. This means that for 90 seconds you can watch the process happening, you can feel it happening, and then you can watch it go away. After that, if you continue to feel fear, anger, and so on, you need to look at the thoughts that you’re thinking that are re-stimulating the circuitry that is resulting in you having this physiological response over and over again.” -My Stroke of Insight: A Brain Scientist’s Personal Journey, Dr. Jill Bolte Taylor.

You may have noticed an emotional reaction after reading this. You may be asking yourself, “Why do I feel so emotional”? One response to this is that there may be some “big feelings” that need to be worked through. Recurrent, persistent feelings that are causing distress and impairing relationships, impacting work, school, or other important areas are an indication that something is going. Our emotions encompass experiences that combine physiological arousal; however, feelings are also influenced by our interpretation of how we perceive a situation. Especially when childhood experiences are rooted in early trauma, these narratives can be very painful and take time to heal.

Using a biopsychosocial approach, each person brings a unique set of variables that contribute to emotional responses.

  • Biological: age, gender, genetic predisposition to medical and mental health, effects of substance use
  • Psychological: coping & communication skills, trauma, emotional distress, memory & learning, attitudes, beliefs & expectations 
  • Social: Social supports, quality of interpersonal relationships, socio-economic status, cultural & environmental factors
 
Oftentimes individuals come to therapy to talk about difficulties with a relationship that are a source of conflict, stressors at work or school, and other general areas of life stress but have more difficulty with expressing the feelings related to these experiences. Feelings may be suppressed or avoided altogether. One may intellectualize problems as a way to cope while minimizing the emotion.
While the logic side of our mind is very important, so is the emotional side! This can start by learning to recognize and name the emotion and learning how to be more attuned to one’s emotions. Without awareness of our feelings and without awareness of how we experience emotion in the body, it can be difficult to engage. 
Mindfulness is a great practice to increase awareness of emotions–to be able to focus one’s attention on the inner processes and experiences within the moment. Mindfulness allows the opportunity to observe and accept one’s emotions rather than try to avoid or make judgment about any thoughts that occur. Try using mindfulness (be an observer of the 90 second process).
 
If you are interested in learning more about emotional regulation, mindfulness, or would like additional support with maintaining good emotional wellness, CARE is here to help. 


We’re Here to help


Our wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898.




Meet Clinicians


We’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day.





The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.

What Tools are in Your Toolbox?

What Tools are in Your Toolbox?


A common reason why individuals, families, and couples seek counseling is to “fix” a problem. Imagine if you only had one tool in your toolbox. Would that tool be effective? Depends on the problem, right? It also depends on the tool. Having more tools in your toolbox is a great way to be better equipped for whatever challenges you may face.

“If the only tool you have is a hammer, you tend to see every problem as a nail”. -Abraham Maslow

Perhaps the “problem” is a hyperactive child or aggressive child. Perhaps the “problem” is a broken relationship — an emotionally unavailable, argumentative partner or family member. The first three sessions of therapy are critical to help understand and evaluate the “problem” and determine the “tools” that will be helpful. If you only have a hammer, you are likely missing other useful tools that would be helpful in various situations. If the only tool that you currently use is a hammer, it has likely gotten a lot of use! It may not be the most effective tool at times, but it has served a purpose. Therapy is a great place to learn how to add more “tools” to your toolbox. The therapist won’t solve the problem for you, but will help guide, teach, and encourage you with new and useful tools as you expand your perspective.

Re-framing the original presenting concern can also be powerful because not all problems are “nails”. By gaining insight and understanding into a situation, one is able to generate solutions and alternative ways of responding. Not every hyperactive child will have attention-deficit hyperactivity disorder (ADHD). Trauma, anxiety, or environmental factors may be present. Perhaps a combination of all or several of these, or possibly none. Not every child who is aggressive will develop a behavioral disorder. Perhaps grief or loss is present. Is parental conflict, cyber-bullying, or community violence a factor? Again — perhaps a combination of all or several of these, or possibly none. Individuals and families are complex! We have unique identities and experiences which shape our lives. There is not a one-fits-all approach to therapy; therefore, therapists offer a variety of tools and approaches. This is shaped by their theoretical approaches with the goal for you to effectively learn and utilize these tools outside of session. 



We’re Here to help


Our wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898.




Meet Clinicians


We’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day.





The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.

To Strengthen the Community:

To Strengthen the Community:



We asked our staff to pick an organization that we could make a donation to on their behalf. We are speechless as we read through the list and think about all the people that have been impacted with their selection.

·         Gianna Floyd Fund

·         George Floyd Memorial Fund

·         Migizi x 2

·         NAACP x 2

·         NAACP MPLS Branch 4050

·         NAACP Legal Defense and Education Fund

·         LGBTQ Freedom Fund

·         BLM x 10

·         Midtown Global Market

·         Northside Economic Opportunity Network

·         Metro Behavioral Health x 2

·         Black Table Arts

·         Reclaim the Block

·         Rebuild Lake Street

·         Black Visions Collective MN

·         Justice for Breonna Taylor

·         Robert’s Road to Recovery

·         Lake Street Council

·         Black Vision Collective

·         Du Nord Riot Recovery Fund x 2

·         Anti-Racism Fund

·         Chicago Lake Family Dental

·         Northside Funders

·         Juxtaposition Arts

 


We’re Here to help


Our wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898.




Meet Clinicians


We’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day.





The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.