Anger is a quick and powerful emotion, and it takes time to become aware of how it manifests within us. By cultivating mindful awareness and implementing holistic techniques, we can develop healthier responses to anger, promoting inner peace and well-being. In this blog post we will explore effective approaches to anger management through techniques such as mindful awareness, emotional expression, mind-body practices, active listening, and self-care rituals, we can transform our relationship with anger. These practices require consistency, patience, and adaptation to our unique circumstances. By integrating them into our daily routines, we can navigate anger with understanding and compassion, fostering harmony in our relationships and the world around us. Let us now delve into each of these holistic techniques, discovering how they empower us to manage anger more skillfully and cultivate inner harmony.
Practice Mindful Awareness:
Of all the emotions, anger is very quick. With anger, we can go from 0 to 100 in a few seconds. This is why it is important to acknowledge that becoming aware of anger and its manifestations might take time. It might require several instances of anger before bringing mindfulness into the equation. Begin by developing an increased awareness of your thoughts, emotions, and physical sensations in the present moment. When anger arises, pause and observe it without judgment. Notice how anger manifests in your body, such as increased heart rate or tension in your muscles. By mindfully acknowledging your anger, you create space for compassionate self-reflection and reduce the likelihood of impulsive reactions.
Cultivate Emotional Expression:
Suppressing anger can intensify its negative impact. Instead, find healthy outlets for expressing and processing your emotions. Engage in activities such as journaling, art, or talking with a trusted friend or therapist. Allow yourself to honestly explore and express your feelings. It’s important to note that this cathartic release might differ for each person, and finding the right method may take time. This process can lead to a greater sense of emotional well-being and prevent anger from festering within you.
Incorporate Mind-Body Practices:
Holistic approaches to anger management often involve nurturing the mind-body connection. Consider integrating practices like yoga, tai chi, or qigong into your routine. These gentle movements combined with focused breathing help release tension, reduce stress, and promote a sense of inner calm. Regular practice enhances self-awareness and provides a valuable means of channeling anger into positive energy.
Engage in Active Listening:
Conflict and misunderstandings can fuel anger. To prevent anger from escalating, practice active listening in your interactions with others. It is important to acknowledge that active listening might require practice and patience. Give your undivided attention, maintain eye contact, and genuinely empathize with the speaker’s perspective. By fostering open and compassionate communication, you create space for understanding, harmony, and a more peaceful resolution of conflicts.
Embrace Self-Care Rituals:
Self-care plays a vital role in managing anger and maintaining emotional balance. Prioritize activities that nurture your well-being, such as taking regular breaks, enjoying nature, practicing relaxation techniques, or engaging in hobbies you love. Nurturing your physical, emotional, and spiritual needs creates a foundation of self-compassion and resilience, enabling you to navigate anger more skillfully.
How to Implement Holistic Ways to Manage Anger
Implementing these holistic approaches does not need to be overwhelming. Start by selecting one technique that resonates with you and commit to practicing it consistently for a week. Set reminders or create a schedule to ensure you prioritize this practice. Gradually incorporate additional techniques, building upon your initial success. Remember, consistency and patience are key when integrating new habits into your life.
It is also helpful to create a supportive environment. Inform your loved ones about your intentions and ask for their understanding and encouragement. Consider joining support groups or seeking guidance from holistic health practitioners who can provide additional insights and resources tailored to your unique needs. In time, these holistic ways of managing anger will become second nature, empowering you to respond to anger with grace, understanding, and compassion. Embracing holistic approaches not only benefits your own well-being but also creates a ripple effect of harmony and peace in your relationships and the world around you.
Managing anger holistically requires a mindful and intentional approach. By practicing mindful awareness, nurturing emotional expression, incorporating mind-body practices, embracing active listening, and prioritizing self-care, you can effectively manage anger and cultivate inner harmony. Remember, the key lies in implementing these techniques consistently and adapting them to suit your personal preferences and circumstances. Embrace these holistic strategies with patience and compassion, and witness the transformative power they bring to your life.
References:
Practice Mindful Awareness: • Mayo Clinic. (2022). Mindfulness exercises: 6 ways to practice mindfulness. Retrieved from Mayo Clinic Website
Cultivate Emotional Expression: • American Psychological Association (APA). (2020). Healthy ways to manage your anger. Retrieved from APA Website
Incorporate Mind-Body Practices: • Harvard Health Publishing. (2021). Yoga for anxiety and depression. Retrieved from Harvard Health Publishing Website • National Center for Complementary and Integrative Health (NCCIH). (2021). Tai Chi and Qi Gong: In Depth. Retrieved from NCCIH Website
Engage in Active Listening: • Communication Skills Training. (n.d.). Active Listening. Retrieved from SkillsYouNeed Website • MindTools. (n.d.). Active Listening: Hear What People are Really Saying. Retrieved from MindTools Website
Embrace Self-Care Rituals: • HelpGuide. (n.d.). The Importance of Self-Care. Retrieved from HelpGuide Website
As knowledge of mental health grows, many people are accepting meditation as a healthy tool. In fact, instead of going to the gym, meditation is quickly growing as a new form of workout to help improve mental health and depending on the form of meditation, your physical health, as well.
What is Meditation?
Meditation is about bringing a sense of awareness to yourself by focusing on the now. While there are many ways to practice meditation, the goal is to focus your attention, which in turn, can create a natural state of rest and relaxation, opening yourself to greater possibilities.
Meditation can be as
simple as a nightly breathing exercise, or a lifestyle change incorporating
meditation into your life throughout the day. However you choose to meditate,
there are several scientifically-backed benefits you can take away in only a few minutes a day. Here are five
benefits of meditation and why you should begin practicing.
Improved Sleep Quality
Mental illness and insomnia (the inability to sleep) tend to go hand in hand. If you can sleep, you are vulnerable to mental illness; and if you have mental illness, you are vulnerable to insomnia. One primary reason why people suffer from insomnia is that they don’t have a relaxed state of mind when trying to fall asleep. From the stress of the day to not knowing what is going to happen in the future, people tend to overthink what has already happened, which can’t be changed, and what has not, and may not, happen. Meditation brings you to the now by bringing awareness to your current surroundings and removing the anxiety that prevents you from sleep.
Find Meaning
Do you remember summer
days as a kid and how long and enjoyable they seemed? Now, with work, school,
bills, kids, and everything else going on in your life you may be hard-pressed
to find the meaning in your life. You may have lost the appreciation of your
time that you had when you were younger and lacked the stress of life.
Meditation is a way to build the deeper connection to your life that you may have been searching
for.
Improves Mental Health
Meditation can help you
both during the day as you manage your focus as well as at night when you need quality sleep. Both are important to your mental health and overall well-being.
A lack of quality sleep can lead to hormonal disruptions in your body which
make it difficult for you to emotionally respond to your life at home and at
work.
Reduces Stress
Meditation techniques
can help keep your mind focused on the now, build awareness, and manage
patience throughout the day when you would normally feel anxious or stressed.
There are several studies that show how mindfulness meditation eases anxiety and mental stress. This has led
to openness in the medical communities as more health professionals are
recommending meditation techniques to manage complex mental health illnesses.
How to Start
Meditation is not as
complex as many people believe, though as you learn to focus on the now, you
will inevitably grow.
Meditating as little as five-minutes-a-day has been shown to improve one’s overall
well-being and all you need is comfort, quiet, and breath.
It is suggested that
when you meditate you begin in a quiet place in a comfortable seated position
with your arms in your lap or at your side. While your eyes are closed count
each in-breath and each out-breath as one, then two, then three and so on to
ten. Then repeat. Focus on your inhale and exhale and try to think of nothing
else. It does take time before your mind no longer wanders, but as you continue
to meditate you will be able to control your thoughts to just focus on your
breath.
We live in a world that
is inundated with social media. It has grown tremendously over the past decade.
It pervades every corner of our society. Everywhere you look there is another
social media website popping up: Facebook, Instagram, Snapchat. People are
constantly engrossed in their electronic devices: phones, tablets and laptops.
There are positive aspects of social media, such as keeping in touch with friends and family, especially ones who might live far away. There are also some negative aspects that we should be aware of. Many people are starting to ask the question, “What are some of the psychological long term effects of social media on one’s self-esteem”? Social media can breed insecurity when we are using it as a platform to compare ourselves to other friends or even friends of friends.
Using social media to determine your self worth by obsessively comparing yourself to someone’s perfect Facebook photo or constantly reading their exciting posts can actually be detrimental to your mental health. A study conducted by the University of Copenhagen found that many people suffer from “Facebook envy”. They found that those who abstained from using the popular site reported that they felt more satisfied with their lives.
Social media is designed to exhibit only the best moments of one’s life. People post pictures of happy moments with their romantic partner, selfies of a perfectly toned bikini body, and family snapshots in tropical locations such as Tahiti or the Maldives. The truth is we don’t know anything about what lies beneath the surface of that photograph. The actual reality of that moment that was captured in time may have been nothing like what it appears like in the photograph. Who knows, what looks to be the world’s happiest couple may have been arguing minutes before the photograph was taken. We do not know what is really happening in their lives. We only see the picture that they have painted for us. In her article, The Negative Effect of Social Media on Self-Esteem, Alyssa Mairanz speaks to this when she says, “As you are scrolling through your news feed and it is one post after the next of all these exciting things, it is easy to start feeling badly about yourself”.
Mairanz offers tips for not letting social media negatively affect your self-esteem.
Stop comparing yourself to others. According to Mairanz, “It’s a very dangerous game when you start such comparisons. This especially applies to social media: what someone chooses to show on these sites is not reflective of a true reality”.
Change your mindset. Don’t use social media as a tool to measure your self-worth. Your value is intrinsic and it cannot be determined by comparing superficial things.
Limit the amount of time that you spend on social media sites. This tip comes from Anna Zhukova, author of “7 Negative Effects of Social Media On People and Users”. The recommended amount of time you should spend on social networks is no more than half an hour per day.
It’s important to be aware of what you are using these social media sites for and the amount of time you are spending on them. Remember to monitor your screen time, as well as your feelings after using the site. Try not to get too engrossed in the world of social media competition!
Are you in your mid-50’s or 60’s? Are there areas of your life where you don’t feel entirely satisfied? Perhaps you’ve had dreams or hopes that have been pushed aside because of raising children, trying to keep a marriage together, or working hard to build your retirement. Life forces us to make choices, and sometimes hard ones. For those in later adulthood, depression can sink in when children have left the nest, a marriage falls apart, an illness gets worse, or a career didn’t go the way we planned.
In fact, depression is one of the most common disabilities in the United States. Depression affects approximately 15 million American adults, which is equivalent to about 6.7% of the US population age 18 and older.
If you are suffering from depression in later adulthood, there is treatment that can help. In fact, for most people, treatment has been proven to be effective. Generally speaking, treatment can include therapy, and in some cases, may also include the use of antidepressants. It’s important that a person try to avoid using only medication. While antidepressants are useful, they don’t address the full scope of the illness. Antidepressants can help with minimizing symptoms so that a person can go on with their lives. However, only therapy can help a person address the issues that may have contributed to the depression in the first place. Together, medication and therapy are an effective way of overcoming depression. In many cases, therapy alone can address the symptoms as well as the underlying causes of depression.
According to the New York Times, the use of antidepressants has increased significantly among Americans. “One in 10 Americans now takes an antidepressant medication; among women in their 40s and 50s, the figure is one in four.” It is unclear whether this increase is due to more legitimate diagnoses of depression or a pattern of over-diagnosis.
In addition to therapy and medication, a person might also include holistic modalities in their efforts to overcome depression. These might include:
use herbs and supplements (such as St John’s Wort and 5-HTP)
increase exposure to sunlight which increases Vitamin D and one’s mood
avoid caffeine which reduces serotonin levels
eat foods that enhance serotonin (such as coconut oil, avocados, and fish)
meditate or practice yoga
stay active with a regular exercise program
explore whether there is a hormonal imbalance causing the depression
eat regularly (this balances blood sugar and prevents mood swings)
explore whether there is a circumstantial contributor to the depression, such as the death of a loved one
Although depression is common among Americans, there are many ways to overcome depression. If you’re experiencing depression, Ventura Community Counseling can help.
When you’re able to get a good night’s sleep, you feel better – emotionally, psychologically, and physically. However, unfortunately, many people suffer from insomnia, sleep apnea, or other sleep disorders that prevent good sleep. Yet, this in turn, contributes to mental illness, such as anxiety, depression, and even suicidal thinking. A University of Michigan study found a strong correlation between insomnia and suicide.
Here are a few tips on how to get a good night’s sleep and support your mental health:
Maintain a healthy sleep hygiene. Just like you might brush your teeth every day, shower, and wash your face to support cleanliness and physical hygiene, a regular sleep hygiene can also be supportive. Use this link to discover ways to create a sleep hygiene for yourself.
Study the connection between mental illness and lack of sleep. If you already suffer from depression or anxiety, explore the ways that lack of sleep may be both contributing to your mental illness and causing it. With more information about your particular illness and its relationship to sleep, you might empower yourself to make better decisions that support your psychological health.
Talk to a professional about your mental illness. If you’re experiencing symptoms of psychological illness, it’s important to involve a mental health professional who can develop a plan for treating your illness, guide you toward greater health, and support you through the challenges of experiencing symptoms. Ventura Community Counseling is a low-cost counseling center, making mental health services more affordable so that you don’t neglect an essential part of your wellbeing.
Kleptomania is considered to be a type of Impulse Control Disorder in which an individual has the urge to steal items. However, they steal items that have such little value or that they don’t even need. In fact, in many occasions the individual will steal the item, put it away, and never use it. Furthermore, such condition is rare, it is important to note that it is a serious mental health disorder and that about two thirds of Kleptomania cases involve women. Even though individuals may try their best to not engage in such behaviors, it is something that they cannot control. The individual cannot control the temptation to steal, which in turn can emotionally affect not only the individual, but their loved ones.
In addition, such behaviors and actions occur without planning them and occasionally, without the help of others. Such behaviors tend to occur in public places (i.e. stores) however, individuals may also steal from their loved ones.
What are the symptoms of Kleptomania?
An individual cannot resist the powerful urges to steal items that they do not need
An individual begins to feel tension, anxiety, or arousal that may in turn lead to theft
After stealing, the individual may feel pleasure, relief, or a sense of accomplishment
An individual begins to have a fear of getting arrested
An individual expresses feeling of shame, guilt, or remorse
An individual returns to the urges
What causes Kleptomania?
Although the exact known cause is not known, the following are thought to be contributing factors to the development of such condition:
Problems with naturally occurring chemicals known as serotonin
Serotonin helps regulate an individuals’ mood and emotions
Existing Addictive Disorders
The brain’s opioid system
Such urges are regulated by this system
Family history
If an individual has a first degree relative (i.e. parent or sibling), the individual is more likely to develop the condition. In addition, if such individuals or their relatives have Obsessive-Compulsive Disorder, Alcohol, or any other substance abuse disorder, then the individual is also at higher risk.
Comorbidity with other mental illnesses (i.e. Bipolar Disorder, Eating Disorder, or Anxiety Disorders)
How is Kleptomania treated?
Although individuals do not tend to seek help because of humiliation or shame for example, it is important for them to seek help from a professional to overcome such disorder. They will not do it on their own. However, when treatment is sought, the following may be used:
Medications
Although there has not been an approved medication to treat such condition, medications can be used to treat other disorders that can exist along with it (i.e. depression or substance misuse)
Psychotherapy
Cognitive Behavioral Therapy
Such therapy helps an individual identify their negative thoughts to then replace them with positive ones. The following techniques may be used:
Covert Sensitization
An individual may imagine that they are stealing, but with a negative outcome (i.e. they get caught)
Aversion Therapy
An individual may engage in mildly painful techniques (i.e. holding their breath every time they have the urge to steal until they don’t feel comfortable anymore)
Systematic Desensitization
An individual makes use of relaxation techniques where they may picture that they are controlling their urges to steak
How can I or someone I know cope with Kleptomania?
Stick to your treatment plan and/or ensure that your loved one does
Individuals who have Histrionic Personality Disorder are individuals who have intense and unstable emotions. In addition, individuals have distorted images and tend to need the approval of others to improve their self-esteem and be happy with themselves. In turn, individuals with such disorder tend to have a strong need for attention and will engage in inappropriate or dramatic behaviors just to get that attention. Often, individuals with this disorder tend to have good social skills however, rather than using them to an advantage and for everyone’s well-being, they use them to manipulate others in order to get their attention.
It is important to note that experts believe that about 3.8 million of adults in the United States suffer from Histrionic Personality Disorder. In addition, it is more common among women than it is in men.
What are the symptoms of Histrionic Personality Disorder?
An individual does not feel comfortable if they are not the center of attention
An individual may dress in a provocative way in order for them to get attention
An individual tends to shift their emotions from one minute to the next
Although they may be sensitive the individual will overreact as is they were before an audience
An individual may express an over concern for their physical appearance
The individual is easily influenced by others
The individuals tends to act before thinking it through
An individual is extremely sensitive to any critics
An individual is easily bored by a routine
An individual does not show concern for others
An individual may have a hard time maintaining relationships
An individual may threaten or attempt suicide to get the attention of others
What causes Histrionic Personality Disorder?
Although the exact cause is not known, experts believe that genetics play a big role in the development. For example, if an individuals parent or sibling have such disorder, then an individual has a higher chance of developing such condition. Also, there are other environmental factors that are believed to play a role such as a lack of criticism or punishment as a child.
How is Histrionic Personality Disorder treated?
It is often difficult to get an individual with Histrionic Personality Disorder to seek treatment since they often exaggerate their feelings or tend to dislike routine. However, individuals seek therapy for depression for example, if such condition develops with Histrionic Personality Disorder.
In addition, if an individual does seek treatment they often receive the following:
Psychotherapy
Such counseling is used to help an individual discover the motivations & any fears associated with their thoughts
Medication
May be used to treat other disorders or symptoms that may exist along with Histrionic Personality Disorder (i.e. anxiety or depression)
How can Histrionic Personality Disorder affect an individual?
It can affect the individuals social, professional, or interpersonal relationships
The individual is at higher risk of developing such condition
How can I cope with Histrionic Personality Disorder or help someone I know?
Educate yourself & loved ones on the subject
Seek professional help & take prescribed medications
Conduct Disorder is thought to be a type of behavioral and emotional disorder, which affects children and teens. An individual who is experiencing Conduct Disorder may have a disruptive and violent behavior. Individuals with such disorder often have a hard time following the rules. Although it is common for individuals to experience a time in their lives in which they rebel against others, it is important to note that it becomes a disorder and/or problem when the behavior is long-lasting. The individual often violates the rights of others and their behavior is going against the accepted norms of behaviors and their everyday life, including their families.
In addition, it is believed that between 2 and 16% of children in the United States have been diagnosed with such disorder. Moreover, it is more common in boys than in girls.
What are the symptoms of Conduct Disorder?
The symptoms of the disorder vary from individual to individual depending on their age and severity of the disorder (i.e. mild, moderate, or severe). However, the symptoms fall into 4 categories:
Aggressive Behavior
Behavior threatens or causes physical harm
Fighting, bullying, using weapons, or being cruel to animals for example
Destructive Behavior
Intentional destruction of property
Arson & vandalism for example
Deceitful Behavior
An individual may be constantly lying, shoplifting or breaking into homes (cars)
Violation of Rules
An individual goes against the accepted rules of society
Individual engages in behaviors that are not accepted nor appropriate for their age (i.e. running away, pranking others, or being sexually active at a young age)
In addition:
An individual may be irritable
An individual may have a low self-esteem
An individual tends to constantly throw temper tantrums
What causes Conduct Disorder?
Although the exact known cause is not known, experts believe that biological (i.e. a part of the brain has an injury or defect), genetic (i.e. siblings or a parent), environmental (i.e. child abuse, inconsistent discipline, or traumatic experiences), social (low socioeconomic status), and psychological factors all play a role in the development of such disorder.
How is Conduct Disorder treated?
The treatment given to the individual will vary depending on the child’s age. However, the following are common treatments that are used:
Psychotherapy
Helps the child learn to express & control their anger in a much more appropriate way
Cognitive Behavioral Therapy
Aims to reshape the child’s thinking
Family Therapy
Helps an individual improve their family interactions and communication
Parent Management Training (PMT)
Teaches the child’s parent to positively alter their child’s behavior at home
Medication
Although there is not medication that has formally been approved for the treatment of such disorder, some medication may be used to help decrease some of the symptoms
How can I cope with Conduct Disorder or help someone I know?
Talk to your loved one or talk to yourself about any concerns
Seek professional help, take all prescribed medications, and attend all therapy sessions
Educate yourself and loved ones about the disorder
Set firm boundaries & rules in the home
If you are a parent with a child with Conduct Disorder, make yourself available for them
When an individual suffers from Specific Phobia Disorder they experience an overwhelming and unreasonable fear of a certain object or certain situation that in reality is of no danger. However, such situation or object provokes anxiety or avoidance in an individual. Such phobia or fear is nothing like the emotions experienced when an individual is speaking in front of an audience or when taking a test. When an individual suffers from Specific Phobia Disorder, the emotions that they are experiencing are so intense that it begins to impair the individuals’ ability to function normally (i.e. at work, school, or social settings).
It is important to note that Specific Phobia Disorder is among the most common anxiety disorders and that not all phobias may need treatment however, if such phobia is affecting the individual’s daily life, then it is recommended that an individual seeks therapy.
IMPORTANT NOTE: There are many types of phobia including, but not limited to the following:
Situations (i.e. airplanes or enclosed spaces)
Nature (i.e. thunderstorms)
Animals (i.e. dogs or spiders)
Blood, injections or injuries (i.e. needles or medical procedures)
Other (i.e. choking, vomiting, falling down or clowns)
What are the symptoms of Specific Phobia Disorder?
An individual expresses an excessive or irrational fear of a specific object or situation
An individual tends to avoid the object or situation
Physical Symptoms that include, but are not limited to the following:
Panic attacks
Heart pounding
Nausea
Diarrhea
Shaking
Sweating
Lightheaded
Numbness and/or tingling
An individual may become nervous ahead of time when they know they may come across such object or situation
For example, an individual who is afraid of dogs may be afraid of going for a walk because they know that they may come across a dog.
Note: Children may express their fear and/or anxiety though crying or throwing a tantrum for example.
What causes Specific Phobia Disorder?
Although the exact cause is not known, traumatic experiences or learned reactions are believed to increase the chances of an individual developing a phobia for an object or situation. For example, if an individual was brutally attacked by a dog, they may in turn develop such fear and/or anxiety towards it.
How is Specific Phobia Disorder treated?
Cognitive Behavioral Therapy
Systematic Desensitization or Exposure
The individual is exposed to what is frightening them or causing them anxiety until the fear begins to go away
Medication
Short-acting Sedative-hypnotics (i.e. Ativan or Xanax)
If phobia is accompanied by depression or panic disorder for example, long-term medications may be used (i.e. antidepressants)
Relaxation Techniques
Deep breathing
Meditation
How can I cope with Specific Phobia Disorder?
Educate yourself with the disorder
Learn the facts
Learn your triggers
Seek professional support
Do as instructed (i.e. attend all therapy sessions or take medication as prescribed)
Challenge yourself
For example, if you are afraid of spiders, start by looking at spider images, going to the pet store and looking at spiders, and then touching fake spiders and so on until you are able to get rid of the fear (THIS WILL TAKE TIME)
Stereotypic Movement Disorder is classified under Motor Disorders in the DSM-V. Individuals who have such disorder tend to have repetitive, purposeless movement. For example, an individual may repetitively hand wave or bang their head. However, a diagnosis is only given if such behaviors affect the individual daily functioning. It is important to note that such disorder tends to develop in childhood and that it is more common among boys than it is among girls.
What are the symptoms of Stereotypic Movement Disorder?
An individual appears to show the following stereotypic movements (repetitive and purposeless movement):
Nail biting
Thumb sucking
Face slapping
Head nodding
Hand shaking
Hand waving
Self-hitting
Skin picking
Flicking fingers in front of the individual face
It is important to note that the symptoms will vary in severity as follows:
Mild
The symptoms are easily suppressed by a distraction for example
Moderate
The symptoms necessitate explicit protective measures and/or behavioral modification
Severe
Continuous monitoring is required to prevent a serious injury
What causes Stereotypic Movement Disorder?
Although experts have not determined the exact known cause, social isolation, environmental stress, and genetics may play a role in the development. In addition, boredom, stress, excitement, and exhaustion may also be factors that increase the likelihood of developing such disorder in children. Certain physical conditions, head injuries, or drug use have also shown to play a role in the development of Stereotypic Movement Disorder.
How is Stereotypic Movement Disorder treated?
Psychotherapy
May help an individual reduce their repetitive movements
Medication
Naltrexone
Clomipramine
Selective Serotine Reuptake Inhibitors (SSRIs) (i.e. sertraline and fluvoxamine)
Relaxation techniques
Self-monitoring
Behavioral Therapy
Differential Reinforcement of Other Behaviors
Helps reduce social inappropriate behaviors
Functional Communication Training
Teaches and rewards the individual for using alternative responses or strategies that replace the movements
How can someone with Stereotypic Movement Disorder cope with such disorder?
Educate themselves on the subject
Attend therapies and take prescribed medications as indicated
Seek professional support
Contact
Ventura Community Counseling
260 Maple Court, Suite 228
Ventura, CA 93003
Last Updated: June 10, 2023 by VCCounseling Leave a Comment
5 Holistic Ways to Manage Anger
Anger is a quick and powerful emotion, and it takes time to become aware of how it manifests within us. By cultivating mindful awareness and implementing holistic techniques, we can develop healthier responses to anger, promoting inner peace and well-being. In this blog post we will explore effective approaches to anger management through techniques such as mindful awareness, emotional expression, mind-body practices, active listening, and self-care rituals, we can transform our relationship with anger. These practices require consistency, patience, and adaptation to our unique circumstances. By integrating them into our daily routines, we can navigate anger with understanding and compassion, fostering harmony in our relationships and the world around us. Let us now delve into each of these holistic techniques, discovering how they empower us to manage anger more skillfully and cultivate inner harmony.
Of all the emotions, anger is very quick. With anger, we can go from 0 to 100 in a few seconds. This is why it is important to acknowledge that becoming aware of anger and its manifestations might take time. It might require several instances of anger before bringing mindfulness into the equation. Begin by developing an increased awareness of your thoughts, emotions, and physical sensations in the present moment. When anger arises, pause and observe it without judgment. Notice how anger manifests in your body, such as increased heart rate or tension in your muscles. By mindfully acknowledging your anger, you create space for compassionate self-reflection and reduce the likelihood of impulsive reactions.
Suppressing anger can intensify its negative impact. Instead, find healthy outlets for expressing and processing your emotions. Engage in activities such as journaling, art, or talking with a trusted friend or therapist. Allow yourself to honestly explore and express your feelings. It’s important to note that this cathartic release might differ for each person, and finding the right method may take time. This process can lead to a greater sense of emotional well-being and prevent anger from festering within you.
Holistic approaches to anger management often involve nurturing the mind-body connection. Consider integrating practices like yoga, tai chi, or qigong into your routine. These gentle movements combined with focused breathing help release tension, reduce stress, and promote a sense of inner calm. Regular practice enhances self-awareness and provides a valuable means of channeling anger into positive energy.
Conflict and misunderstandings can fuel anger. To prevent anger from escalating, practice active listening in your interactions with others. It is important to acknowledge that active listening might require practice and patience. Give your undivided attention, maintain eye contact, and genuinely empathize with the speaker’s perspective. By fostering open and compassionate communication, you create space for understanding, harmony, and a more peaceful resolution of conflicts.
Self-care plays a vital role in managing anger and maintaining emotional balance. Prioritize activities that nurture your well-being, such as taking regular breaks, enjoying nature, practicing relaxation techniques, or engaging in hobbies you love. Nurturing your physical, emotional, and spiritual needs creates a foundation of self-compassion and resilience, enabling you to navigate anger more skillfully.
How to Implement Holistic Ways to Manage Anger
Implementing these holistic approaches does not need to be overwhelming. Start by selecting one technique that resonates with you and commit to practicing it consistently for a week. Set reminders or create a schedule to ensure you prioritize this practice. Gradually incorporate additional techniques, building upon your initial success. Remember, consistency and patience are key when integrating new habits into your life.
It is also helpful to create a supportive environment. Inform your loved ones about your intentions and ask for their understanding and encouragement. Consider joining support groups or seeking guidance from holistic health practitioners who can provide additional insights and resources tailored to your unique needs. In time, these holistic ways of managing anger will become second nature, empowering you to respond to anger with grace, understanding, and compassion. Embracing holistic approaches not only benefits your own well-being but also creates a ripple effect of harmony and peace in your relationships and the world around you.
Managing anger holistically requires a mindful and intentional approach. By practicing mindful awareness, nurturing emotional expression, incorporating mind-body practices, embracing active listening, and prioritizing self-care, you can effectively manage anger and cultivate inner harmony. Remember, the key lies in implementing these techniques consistently and adapting them to suit your personal preferences and circumstances. Embrace these holistic strategies with patience and compassion, and witness the transformative power they bring to your life.
References:
• Mayo Clinic. (2022). Mindfulness exercises: 6 ways to practice mindfulness. Retrieved from Mayo Clinic Website
• American Psychological Association (APA). (2020). Healthy ways to manage your anger. Retrieved from APA Website
• Harvard Health Publishing. (2021). Yoga for anxiety and depression. Retrieved from Harvard Health Publishing Website
• National Center for Complementary and Integrative Health (NCCIH). (2021). Tai Chi and Qi Gong: In Depth. Retrieved from NCCIH Website
• Communication Skills Training. (n.d.). Active Listening. Retrieved from SkillsYouNeed Website
• MindTools. (n.d.). Active Listening: Hear What People are Really Saying. Retrieved from MindTools Website
• HelpGuide. (n.d.). The Importance of Self-Care. Retrieved from HelpGuide Website
Posted: April 24, 2019 by VCCounseling Leave a Comment
4 Reasons to Meditate and Where to Begin
As knowledge of mental health grows, many people are accepting meditation as a healthy tool. In fact, instead of going to the gym, meditation is quickly growing as a new form of workout to help improve mental health and depending on the form of meditation, your physical health, as well.
What is Meditation?
Meditation is about bringing a sense of awareness to yourself by focusing on the now. While there are many ways to practice meditation, the goal is to focus your attention, which in turn, can create a natural state of rest and relaxation, opening yourself to greater possibilities.
Meditation can be as simple as a nightly breathing exercise, or a lifestyle change incorporating meditation into your life throughout the day. However you choose to meditate, there are several scientifically-backed benefits you can take away in only a few minutes a day. Here are five benefits of meditation and why you should begin practicing.
Improved Sleep Quality
Mental illness and insomnia (the inability to sleep) tend to go hand in hand. If you can sleep, you are vulnerable to mental illness; and if you have mental illness, you are vulnerable to insomnia. One primary reason why people suffer from insomnia is that they don’t have a relaxed state of mind when trying to fall asleep. From the stress of the day to not knowing what is going to happen in the future, people tend to overthink what has already happened, which can’t be changed, and what has not, and may not, happen. Meditation brings you to the now by bringing awareness to your current surroundings and removing the anxiety that prevents you from sleep.
Find Meaning
Do you remember summer days as a kid and how long and enjoyable they seemed? Now, with work, school, bills, kids, and everything else going on in your life you may be hard-pressed to find the meaning in your life. You may have lost the appreciation of your time that you had when you were younger and lacked the stress of life. Meditation is a way to build the deeper connection to your life that you may have been searching for.
Improves Mental Health
Meditation can help you both during the day as you manage your focus as well as at night when you need quality sleep. Both are important to your mental health and overall well-being. A lack of quality sleep can lead to hormonal disruptions in your body which make it difficult for you to emotionally respond to your life at home and at work.
Reduces Stress
Meditation techniques can help keep your mind focused on the now, build awareness, and manage patience throughout the day when you would normally feel anxious or stressed. There are several studies that show how mindfulness meditation eases anxiety and mental stress. This has led to openness in the medical communities as more health professionals are recommending meditation techniques to manage complex mental health illnesses.
How to Start
Meditation is not as complex as many people believe, though as you learn to focus on the now, you will inevitably grow.
Meditating as little as five-minutes-a-day has been shown to improve one’s overall well-being and all you need is comfort, quiet, and breath.
It is suggested that when you meditate you begin in a quiet place in a comfortable seated position with your arms in your lap or at your side. While your eyes are closed count each in-breath and each out-breath as one, then two, then three and so on to ten. Then repeat. Focus on your inhale and exhale and try to think of nothing else. It does take time before your mind no longer wanders, but as you continue to meditate you will be able to control your thoughts to just focus on your breath.
Posted: December 28, 2018 by VCC Intern Leave a Comment
Social Media’s Effect on Self-Esteem
We live in a world that is inundated with social media. It has grown tremendously over the past decade. It pervades every corner of our society. Everywhere you look there is another social media website popping up: Facebook, Instagram, Snapchat. People are constantly engrossed in their electronic devices: phones, tablets and laptops.
There are positive aspects of social media, such as keeping in touch with friends and family, especially ones who might live far away. There are also some negative aspects that we should be aware of. Many people are starting to ask the question, “What are some of the psychological long term effects of social media on one’s self-esteem”? Social media can breed insecurity when we are using it as a platform to compare ourselves to other friends or even friends of friends.
Using social media to determine your self worth by obsessively comparing yourself to someone’s perfect Facebook photo or constantly reading their exciting posts can actually be detrimental to your mental health. A study conducted by the University of Copenhagen found that many people suffer from “Facebook envy”. They found that those who abstained from using the popular site reported that they felt more satisfied with their lives.
Social media is designed to exhibit only the best moments of one’s life. People post pictures of happy moments with their romantic partner, selfies of a perfectly toned bikini body, and family snapshots in tropical locations such as Tahiti or the Maldives. The truth is we don’t know anything about what lies beneath the surface of that photograph. The actual reality of that moment that was captured in time may have been nothing like what it appears like in the photograph. Who knows, what looks to be the world’s happiest couple may have been arguing minutes before the photograph was taken. We do not know what is really happening in their lives. We only see the picture that they have painted for us. In her article, The Negative Effect of Social Media on Self-Esteem, Alyssa Mairanz speaks to this when she says, “As you are scrolling through your news feed and it is one post after the next of all these exciting things, it is easy to start feeling badly about yourself”.
Mairanz offers tips for not letting social media negatively affect your self-esteem.
It’s important to be aware of what you are using these social media sites for and the amount of time you are spending on them. Remember to monitor your screen time, as well as your feelings after using the site. Try not to get too engrossed in the world of social media competition!
Last Updated: December 16, 2018 by VCCounseling Leave a Comment
Depression in Later Life
Are you in your mid-50’s or 60’s? Are there areas of your life where you don’t feel entirely satisfied? Perhaps you’ve had dreams or hopes that have been pushed aside because of raising children, trying to keep a marriage together, or working hard to build your retirement. Life forces us to make choices, and sometimes hard ones. For those in later adulthood, depression can sink in when children have left the nest, a marriage falls apart, an illness gets worse, or a career didn’t go the way we planned.
In fact, depression is one of the most common disabilities in the United States. Depression affects approximately 15 million American adults, which is equivalent to about 6.7% of the US population age 18 and older.
If you are suffering from depression in later adulthood, there is treatment that can help. In fact, for most people, treatment has been proven to be effective. Generally speaking, treatment can include therapy, and in some cases, may also include the use of antidepressants. It’s important that a person try to avoid using only medication. While antidepressants are useful, they don’t address the full scope of the illness. Antidepressants can help with minimizing symptoms so that a person can go on with their lives. However, only therapy can help a person address the issues that may have contributed to the depression in the first place. Together, medication and therapy are an effective way of overcoming depression. In many cases, therapy alone can address the symptoms as well as the underlying causes of depression.
According to the New York Times, the use of antidepressants has increased significantly among Americans. “One in 10 Americans now takes an antidepressant medication; among women in their 40s and 50s, the figure is one in four.” It is unclear whether this increase is due to more legitimate diagnoses of depression or a pattern of over-diagnosis.
In addition to therapy and medication, a person might also include holistic modalities in their efforts to overcome depression. These might include:
Although depression is common among Americans, there are many ways to overcome depression. If you’re experiencing depression, Ventura Community Counseling can help.
Posted: December 15, 2018 by VCCounseling Leave a Comment
Good Sleep Supports Mental Health
When you’re able to get a good night’s sleep, you feel better – emotionally, psychologically, and physically. However, unfortunately, many people suffer from insomnia, sleep apnea, or other sleep disorders that prevent good sleep. Yet, this in turn, contributes to mental illness, such as anxiety, depression, and even suicidal thinking. A University of Michigan study found a strong correlation between insomnia and suicide.
Here are a few tips on how to get a good night’s sleep and support your mental health:
Posted: May 5, 2018 by Yesenia Garcia Leave a Comment
Kleptomania
What is Kleptomania?
Kleptomania is considered to be a type of Impulse Control Disorder in which an individual has the urge to steal items. However, they steal items that have such little value or that they don’t even need. In fact, in many occasions the individual will steal the item, put it away, and never use it. Furthermore, such condition is rare, it is important to note that it is a serious mental health disorder and that about two thirds of Kleptomania cases involve women. Even though individuals may try their best to not engage in such behaviors, it is something that they cannot control. The individual cannot control the temptation to steal, which in turn can emotionally affect not only the individual, but their loved ones.
In addition, such behaviors and actions occur without planning them and occasionally, without the help of others. Such behaviors tend to occur in public places (i.e. stores) however, individuals may also steal from their loved ones.
What are the symptoms of Kleptomania?
What causes Kleptomania?
Although the exact known cause is not known, the following are thought to be contributing factors to the development of such condition:
How is Kleptomania treated?
Although individuals do not tend to seek help because of humiliation or shame for example, it is important for them to seek help from a professional to overcome such disorder. They will not do it on their own. However, when treatment is sought, the following may be used:
How can I or someone I know cope with Kleptomania?
Posted: May 2, 2018 by Yesenia Garcia Leave a Comment
Histrionic Personality Disorder
What is Histrionic Personality Disorder?
Individuals who have Histrionic Personality Disorder are individuals who have intense and unstable emotions. In addition, individuals have distorted images and tend to need the approval of others to improve their self-esteem and be happy with themselves. In turn, individuals with such disorder tend to have a strong need for attention and will engage in inappropriate or dramatic behaviors just to get that attention. Often, individuals with this disorder tend to have good social skills however, rather than using them to an advantage and for everyone’s well-being, they use them to manipulate others in order to get their attention.
It is important to note that experts believe that about 3.8 million of adults in the United States suffer from Histrionic Personality Disorder. In addition, it is more common among women than it is in men.
What are the symptoms of Histrionic Personality Disorder?
What causes Histrionic Personality Disorder?
Although the exact cause is not known, experts believe that genetics play a big role in the development. For example, if an individuals parent or sibling have such disorder, then an individual has a higher chance of developing such condition. Also, there are other environmental factors that are believed to play a role such as a lack of criticism or punishment as a child.
How is Histrionic Personality Disorder treated?
It is often difficult to get an individual with Histrionic Personality Disorder to seek treatment since they often exaggerate their feelings or tend to dislike routine. However, individuals seek therapy for depression for example, if such condition develops with Histrionic Personality Disorder.
In addition, if an individual does seek treatment they often receive the following:
How can Histrionic Personality Disorder affect an individual?
How can I cope with Histrionic Personality Disorder or help someone I know?
Posted: April 30, 2018 by Yesenia Garcia Leave a Comment
Conduct Disorder
What is Conduct Disorder?
Conduct Disorder is thought to be a type of behavioral and emotional disorder, which affects children and teens. An individual who is experiencing Conduct Disorder may have a disruptive and violent behavior. Individuals with such disorder often have a hard time following the rules. Although it is common for individuals to experience a time in their lives in which they rebel against others, it is important to note that it becomes a disorder and/or problem when the behavior is long-lasting. The individual often violates the rights of others and their behavior is going against the accepted norms of behaviors and their everyday life, including their families.
In addition, it is believed that between 2 and 16% of children in the United States have been diagnosed with such disorder. Moreover, it is more common in boys than in girls.
What are the symptoms of Conduct Disorder?
The symptoms of the disorder vary from individual to individual depending on their age and severity of the disorder (i.e. mild, moderate, or severe). However, the symptoms fall into 4 categories:
In addition:
What causes Conduct Disorder?
Although the exact known cause is not known, experts believe that biological (i.e. a part of the brain has an injury or defect), genetic (i.e. siblings or a parent), environmental (i.e. child abuse, inconsistent discipline, or traumatic experiences), social (low socioeconomic status), and psychological factors all play a role in the development of such disorder.
How is Conduct Disorder treated?
The treatment given to the individual will vary depending on the child’s age. However, the following are common treatments that are used:
How can I cope with Conduct Disorder or help someone I know?
Posted: April 30, 2018 by Yesenia Garcia Leave a Comment
Specific Phobia Disorder
What is Specific Phobia Disorder?
When an individual suffers from Specific Phobia Disorder they experience an overwhelming and unreasonable fear of a certain object or certain situation that in reality is of no danger. However, such situation or object provokes anxiety or avoidance in an individual. Such phobia or fear is nothing like the emotions experienced when an individual is speaking in front of an audience or when taking a test. When an individual suffers from Specific Phobia Disorder, the emotions that they are experiencing are so intense that it begins to impair the individuals’ ability to function normally (i.e. at work, school, or social settings).
It is important to note that Specific Phobia Disorder is among the most common anxiety disorders and that not all phobias may need treatment however, if such phobia is affecting the individual’s daily life, then it is recommended that an individual seeks therapy.
IMPORTANT NOTE: There are many types of phobia including, but not limited to the following:
What are the symptoms of Specific Phobia Disorder?
Note: Children may express their fear and/or anxiety though crying or throwing a tantrum for example.
What causes Specific Phobia Disorder?
Although the exact cause is not known, traumatic experiences or learned reactions are believed to increase the chances of an individual developing a phobia for an object or situation. For example, if an individual was brutally attacked by a dog, they may in turn develop such fear and/or anxiety towards it.
How is Specific Phobia Disorder treated?
How can I cope with Specific Phobia Disorder?
Posted: April 23, 2018 by Yesenia Garcia Leave a Comment
Stereotypic Movement Disorder
What is Stereotypic Movement Disorder?
Stereotypic Movement Disorder is classified under Motor Disorders in the DSM-V. Individuals who have such disorder tend to have repetitive, purposeless movement. For example, an individual may repetitively hand wave or bang their head. However, a diagnosis is only given if such behaviors affect the individual daily functioning. It is important to note that such disorder tends to develop in childhood and that it is more common among boys than it is among girls.
What are the symptoms of Stereotypic Movement Disorder?
An individual appears to show the following stereotypic movements (repetitive and purposeless movement):
It is important to note that the symptoms will vary in severity as follows:
What causes Stereotypic Movement Disorder?
Although experts have not determined the exact known cause, social isolation, environmental stress, and genetics may play a role in the development. In addition, boredom, stress, excitement, and exhaustion may also be factors that increase the likelihood of developing such disorder in children. Certain physical conditions, head injuries, or drug use have also shown to play a role in the development of Stereotypic Movement Disorder.
How is Stereotypic Movement Disorder treated?
How can someone with Stereotypic Movement Disorder cope with such disorder?
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