Relationships + Self Care

What is self care?

Self care sounds easy enough, but it is a bit more complex than you might think. Self care isn’t just making sure you brush your teeth before bed, it consists of finding balance in your life and finding ways to take care of your mental, physical, and emotional health. Self care can affect our moods, relationships, and overall functioning. Self care is not only for people struggling with mental illness. Everyone has mental health, so self care is for everyone.

How can I practice self care?

Self care really does not have any rules. Self care is whatever helps you regain energy in an enjoyable way. Here is a list of activities that are often used as self care, but keep in mind that this list is not exhaustive: self care is personal – it is what you need it to be.

  • Practice relaxation or meditation
  • Get exercise in a way that you enjoy
  • Invest Time into your Mental Health
  • Spend time with loved ones
  • Make time to read your favorite book
  • Go for a short walk
  • Have a spa night in
  • Cook a healthy meal
  • Play with your pets or visit a humane society
  • Draw, color, or paint

How can self care impact my relationships?

Self care can help us regain energy that we can then use to spend quality time with others. When we haven’t considered our own needs, it can be very difficult to consider the needs of others.

How can self care impact my self esteem?

Self care encourages you to be your best self – it helps you make decisions that are healthier for your body and has a positive impact on your mindset as a whole.

How can therapy help me with self care?

Struggles with self care can lead to poor mental health. If you are having trouble knowing how to engage in self care, a therapy appointment can help you understand what self-care needs you are not meeting. Additionally, caring for yourself makes it easier to care for others, as it energizes you and can help you set boundaries for yourself in relationships. Seeing a therapist can give you the tools you need to optimize your self care and make sure you are functioning the best that you can.

I’m having trouble with a relationship: what can I do?

Relationships are an important part of our lives, from romantic relationships, to family relationships, to parent-child relationships. If a relationship in your life is giving you stress and you feel lost in what to do, our clinicians can help. Click the following links to read more about different relationships and the services we offer here at CARE.

Pre-Marital Counseling

Couples Counseling

Divorce

Family Counseling

LGBTQ+

Parenting

If you’re having trouble with past trauma affecting your everyday life or your current relationship, click here to read about what you can do.

Intimacy can play a big role in romantic relationships. If you or your partner is struggling with intimacy or sex, click here to read more and get help.

Continuing Education at CARE!

CARE Counseling is approved by the American Psychological Association to sponsor continuing education for psychologists. CARE maintains the responsibility for this program and its content.

Physical Symptoms can Manifest from Stress and Five Ways you Can Help Manage Them

When asking individuals on how they experience the physical symptoms-of-stress, here are some of the most common responses: Chronic aches and pain, Physical and/ or mental exhaustion, Headache, Difficulty sleeping, Panic attacks, and Muscle tension

Summer of Emotional Growth with Kids

Summer offers new opportunities of growth for children, especially in the area of social and emotional development which is one of the four main areas of development (the other three include motor/ physical development, cognitive development, and communication/ language).

Resiliency In Life

Why does positivity matter? There are so many reasons! Here are a few examples of resilience-in-positive-psychology.

Infusing Joy

Wouldn’t the world be a better place if you were surrounded by positive energy that radiated to all those who came near its presence? Infusing lives with joy starts with each one of us. If you are hoping to experience more happiness, here are ways to INFUSE joy--

Summer Mental Health Tips

One of my favorite things that I love about summer is all the awesome free activities that are available, especially within the Twin Cities that help support emotional and physical well-being. There is free yoga, food, music, movies, festivals, events, family fun, and so much more.

Top reasons to make your mental health a priority this summer

Some people like to “take a break” from therapy over the summer. Unfortunately, stressors can be at their peak in the summer. Those whose time and energy is in demand such as parents/ guardians, caretakers and employees in certain career fields can be especially stressed during this time of year. Living at home and lack of structure can be challenging for students. In addition, summer can trigger anniversaries of grief/ loss and traumatic events.

Diaphragmatic "Belly" Breathing

A basic yet effective self-soothing technique for anxiety and trauma-related responses is diaphragmatic-breathing. This technique is otherwise known as “belly breathing” due to engaging the diaphragm (a large muscle which is at the base of the lungs).

Domestic Violence and Prevention

Not everyone feels safe, supported, or cared for in their environments. Yet having access to nurturing and responsive caregivers, violence-free relationships, and safe environments are important foundations for violence prevention, especially for young children and their early-brain-development.

What Makes Families Resilient?

Hardship does not just impact individuals, but also families. Have you ever wondered what-makes-families-resilient? Family Resiliency is defined as the family’s ability to “withstand and rebound from disruptive life challenges, strengthened and more resourceful” (Walsh, 2011, p 149). Dr. Walsh is an expert of family resiliency.

Why is it so Hard to Trust Others?

“I-don’t-trust-people”. When I hear this statement in therapy, oftentimes there are ruptures in relationships. Maybe you have been let down multiple times, feeling emotional or physical abandonment. Maybe no one has been there to show up consistently to support you when you needed them most so now you depend on yourself (and trust no one).

Why is it so Hard to Trust Myself?

There are many factors that can impact difficulty trusting-yourself. Being true to yourself in the choices that you make can be hard, especially when there is fear of judgement and the need for others’ approval. You may fear things like disappointing others, making the wrong choice, or regretting your decision later.

5 Ways to Practice Mental Health Resilience

Adversity is inevitable. The need to be loved is a part of the-human-condition, but there are also negative aspects of being human such pain and suffering. Seasons change, and so do people and their environments. Physical changes, developmental changes, transitions, and new phases of life.

Mind + Body: Hormones

Since there is often overlap between mental health and medical symptoms, it is recommended to consult with medical and mental health professionals on options for care.

High Functioning Depression "I'm Good"

“How are you doing?” “Fine” “I’ve noticed a change recently.” “I’m good”. This is a rather typical response from those who seem to be functioning just fine. They go to work or school consistently, join in on social outing and appear to be successful in their accomplishments. They may use things like exercise, hobbies, substance use, or sex to cope.

But What About Me?

There is a lot of information and research pertaining to mothers on pregnancy, birth/ delivery, and postpartum depression. There is also some helpful information available for fathers, who can experience symptoms of postpartum depression. But what about ME?What if I fall outside the heterosexual partnered relationship? Yes, this information applies to you too!

Examples of OCD Behaviors

Obsessions are unwanted and distressing thoughts, urges or images. They are not pleasurable or voluntary. In fact, the nature of the thoughts may contradict one’s personality or values which only contributes to the distress. Obsessive thoughts, urges, or images repeatedly enter one’s mind and are experienced as intrusive

Family Members or Friends - Supporting Those with OCD

Family and friends may be become quite involved in one’s rituals. When an individual is confronted on their behaviors, the range of experiences can include anxiety, panic attacks, disgust, and feelings of unsettledness. The time spent on compulsions are time consuming or cause significant distress. Avoidance of situations, disruption or delay of plans, and distress within relationships are a few examples.

How does Therapy Help with Anxiety (“I don’t have time for therapy”)

With anxiety disorders being the most common mental illness, impacting approximately 18% of the adult population each year, psychotherapy “talk therapy” can be an effective treatment.

Looking Behind the Lens of High Functioning Anxiety

When you look behind the lens of high-functioning-anxiety, here is what you often find— Type A personalities, over-achievers, and those who hold high standards for perfectionBusy individuals who are productive with their use of time, People who are viewed as successful and accomplished on the outside but often silently struggle on the inside.

Many Forms of Anxiety

Anxiety comes in many forms, impacting people of all ages, background, and abilities. Did you know that anxiety disorders are the most common mental health concern in the United States? Over 40 million adults in the U.S. (19.1%) have an anxiety disorder and approximately 7% of children (ages 3-17) struggle with anxiety.

Three Month Goal Check-In

For those who started therapy at the beginning of the New Year, you will be approaching the 3-month goal check in period. How would you rate your progress?

Responding to Challenging Behavior in Youth: The Power of Relationship & Reframing

To foster resilience in youth, parents, caregivers, and professionals may need to start with some self-reflection. For a moment, close your eyes and imagine your 14-year-old self. You overhear two different conversations.

Building Resiliency

Adverse Childhood Experiences (ACEs) such as abuse, neglect, and household dysfunction are potentially traumatic events in childhood that have been linked to increased risk to negative outcomes in adulthood. Aversive community environments can also have a traumatic impact. These include factors such as communities with high poverty rates, violence, poor housing quality, and limited supports/ resources.
Nightly Ritual of Connectoin
Intro to Couple's Relational Counseling
Creative Engagement For Couples
4 s's featured image
Grounding With The Senses
Love Maps
Understanding Healthy Boundaries
A Meditation for Setting Boundaries
Holiday Stress Meditation
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