Rychel L. Johnson, LCPC

Mental Health Trends: 2023

May 11, 2023 by Rychel L. Johnson, LCPC, posted in Uncategorized

2023: a year of significant transition for mental health crisis care

It’s 2023, and mental health care is in high demand. Unfortunately, the mental health industry has experienced a substantial uptick in need, and current directives have been insufficient. More specifically, crisis care has been severely lacking in recent years.

While the U.S. mental health system is aware of these trends in mental health among its population, we’re ill-equipped, and clinicians are burned out. However, this systemic issue is on the cusp of change in 2023.

The need for more mental health providers for consumers in the U.S. is a piece of the puzzle: most of my colleagues working in outpatient settings are at or beyond capacity for patients. In addition, community mental health centers in my area are beyond typical capacity—with months-long waitlists.

Prevalence of mental illness

An estimated 1 in 25 adults has a severe mental illness, based on data from 2023. Suicidal ideation and behaviors have been trending upward in the past decade, and we are still in a global pandemic that caused increased isolation and significant life changes for many.

Recent mental health reports indicate:

21% of adults are experiencing a mental illness (all levels of severity)
11% of adults with mental illness are uninsured, preventing ease of access to mental health services
55% of mentally ill adults receive no treatment (28 million people), and 26.7% reported severe MH issues

What is a mental health crisis?

A mental health crisis is any event where an individual may be putting themselves or others in danger or experiencing mental health symptoms with such intensity that they require outside help. The need is immediate due to feeling severely distressed. According to the American Psychological Association (APA), the most common sign of crisis is “a clear and abrupt change in behavior.”

Regardless of symptoms, specific mental health crises present an immediate need:

Talking about engaging in self-harm or suicidal behaviors
Increased or new illicit drug use
Intense emotional distress that interferes with the ability to function
Engaging in impulsive or reckless behavior

Problems in crisis intervention

There’s an overall lack of emergency department mental health resources. For example, I’ve heard of cases where a patient in crisis is held for hours in the ED due to the limited availability of inpatient openings in area psychiatric facilities. In addition, recent studies show that many ED mental health cases are not urgent, suggesting our resources are not being utilized appropriately.

Data from 2022 shows 350 consumers for every mental health provider (including psychologists, counselors, psychiatrists, and social workers). Assuming 21% of these consumers have a mental illness, this means a conservative estimate of 74 individuals per provider—an enormous caseload for one clinician (for reference, my practice has about 40 clients I see regularly).

Cost of care remains a significant barrier for many individuals in the U.S., as well as a lack of education on how to seek services:

42% of adults with mental illness not seeking care
27% of adults not seeking care due to lack of awareness of services
26% of adults believed they could manage their mental health without pursuing help
19% of adults claimed they had no time to get treatment
17% of adults indicated that their health insurance does not pay enough for mental health treatment

Studies show that of individuals unable to pursue care, there’s a higher incidence of chronic medical conditions and mental health concerns that arise. This could result in higher levels of care (e.g., intensive outpatient or inpatient treatment) if resources are not utilized. This costs more money for insurance companies and consumers.

Starting with less stigma

The past decade has observed a reduction in the stigma of mental illness and seeking care. I occasionally even encounter a therapy client in public, and they readily greet me like a casual acquaintance—this has evolved over recent years. Patients would walk the other way in the early days of my counseling work a decade ago!

The incidence of issues has increased, but so has the willingness to talk about it and seek help. People are engaging in vulnerable conversations, and social media’s focus on mental health has encouraged individuals to identify concerns and feel less alone in seeking treatment.

Talking about mental health addresses proactive approaches, such as reaching out to a potential counselor or downloading a helpful smartphone app to add calmness to your day.

Some changes expected to take place in 2023 are:

Employers will improve offerings for employees with free EAP sessions and training for supervisors to identify mental health concerns
Reduced cost of mental health care with new mental health parity rules
Improved provider reimbursement to retain more counselors to provide counseling
The U.S. Department of Health and Human Services plans to improve the capacity of the 988 Lifeline by growing its existing mobile crisis intervention services and developing improved crisis response
The U.S. Department of Education is expected to initiate substantial grants used to increase the number of mental health professionals in higher-need regions

Impact of the Pandemic on Mental Health Care

The COVID-19 pandemic saw reported increases in mental and emotional distress, according to the U.S. Census:

11% of adults reported experiencing anxiety and depression in 2019 before the pandemic
40% of adults reported experiencing anxiety and depression in 2020 after the onset of the pandemic

In my private practice, I saw increased client referrals during the COVID-19 pandemic and had to add people to a waitlist frequently. Also, referring therapy patients to colleagues was challenging, as many of my therapist contacts already juggled an intense caseload of therapy clients.

I conducted more safety plans for harm reduction with therapy clients over the past 2-3 years than in all the years of practicing in an outpatient mental health setting.

Pandemic life created a blurred line between work and home with increased work-from-home jobs—causing confusion and carryover stress between settings. This cascade of effects increases relationship conflict and marital stress, impacting children and friendships.

Additionally, the use of technology increased with the pandemic. Youths of all ages began attending school virtually, and increased time at home led to more screen time—which indirectly and negatively affected mental health.

Screen time increased dramatically; however, a positive aspect of the COVID-19 pandemic is the increased prevalence of virtual options for mental health, which has opened doors and provided access to more providers through telehealth.

Importance of preventative measures

Preventative measures include:

Outpatient mental health services from community mental health centers and private practice therapists
Employee Assistance Programs – typically a benefit from employers that allows an employee to utilize several free therapy sessions
Increased ability to earn and use paid time off to prevent employee burnout
Access to education on mental health issues to address early detection of concerns before they spiral into crises

In my experience, improving preventative care translates into fewer crisis calls for mental health emergencies. I believe crisis needs would be reduced with improved access to outpatient counseling, employee assistance programs (EAP), partial hospitalization programs, and group therapy.

Employers appear to be waking up to retaining employees (and avoiding the cost of replacing lost employees) involving mental health care. It’s becoming a line item in budgets for companies, with benefits like EAP and providing free or reduced-cost access to smartphone apps (e.g., Calm, Headspace). According to the WHO, $1 trillion is lost annually in productivity due to anxiety and depression, and offering such benefits could help.

Businesses and school systems are realizing that the investment in the mental health of workers and students is cheaper than in the loss of productivity from mental health issues.

Mental health systems train employers and supervisors to recognize employee concerns and provide wellness education.

Not all companies are on board with mental health initiatives. Still, I hypothesize that they will understand that they only stand to benefit from taking care of their employees over time. Recognizing burnout, asking how workers are doing, and focusing on wellness are essential.

There’s hope in 2023

In conclusion, mental health issues are on the rise in all age groups. However, while many mental health treatment services, online therapy platforms, and medication providers exist in the U.S., barriers remain. Growing demand for mental health services coupled with a shortage of mental health providers, plus a lack of insurance coverage and high costs, create a system built for people with substantial incomes.

I’m hopeful that the landscape for mental health crisis care will improve, with greater access and increased options at all levels of intervention in 2023.

“Happiness” is a Verb

February 6, 2023 by Rychel L. Johnson, LCPC, posted in achievement, happiness, mental health counseling, therapy, Uncategorized

Do I have control of my happiness?

Don’t get me wrong, I understand the English language fairly well and am fully aware that the word “happiness” is indeed (if we want to be technical) a noun used to describe “a state of well-being and contentment” (Merriam-Webster, 2004).

However.

The question is, HOW do we get to that optimal state of contentment or happiness? Is it a condition or circumstance that is thrust upon us with similar happenstance to a raindrop landing on our head as we walk outside on an overcast day? Or is happiness based on DNA, meaning that a person is genetically “wired” to have a set point of overall happiness beginning at birth?

Both these things are true: one’s level of happiness is determined by his or her circumstances and genetics/set point. But there’s more to the equation:

Intentional activity is the kicker here. Without effort, a solid helping of “happy genetics” and all the good circumstances in the world aren’t enough. According to Sonja Lyubomirshy’s The How of Happiness (find it here), intentional activity is responsible for 40% of the total happiness equation. Forty percent! That’s quite a bit of control we each have over our respective levels of perceived happiness, in my opinion. Check out this pie chart from Lyubomirshy’s text:

So how do I add intentional activity to increase overall happiness?

Here are some ideas based on suggestions I provide for my clients as well as in maximizing my own happiness:

devote time to nurture friendships and relationships–create time to check in with friends and family, and be fully present by minimizing distractions (put down the phone!)
commit time to goal-setting--setting goals of any magnitude helps increase motivation to continue a positive outlook
engage in physical activity that brings you joy–movement is healing and boosts overall mood (it’s science!)
express gratitude for what you have–create an ongoing list or gratitude journal to actively take inventory of all the things, people, and circumstances for which you are thankful
offer help to others–volunteer your time and energy to family, friends, and/or your community
nurture your relationship with yourself–dedicate quality time to being intentional about self-care, seeking quiet time, and acknowledging your own needs
dedicate time for spiritual growth–engage in worship, reading Scripture, or whatever else moves you toward closeness to your higher power or state of peace
develop coping skills–bad things and thoughts happen, it’s what you do about it that matters
schedule time for hobbies–each week try and devote a chunk of time doing something you love (art, music, crafting, building, etc)

For additional information on how to maximize your own happiness and positive outlook, develop coping skills, or seek a therapist for help–please contact me at rychel.johnson@gmail.com.

Bibliography:

Lyubomirsky, S. (2008). The how of happiness: A scientific approach to getting the life you want. New York: Penguin Press.

The Merriam-Webster dictionary. (2004). Springfield, MA: Merriam-Webster.

What the heck is anxiety?

January 28, 2023May 5, 2023 by Rychel L. Johnson, LCPC, posted in anxiety, mental health counseling, therapy, Uncategorized

What is anxiety?

The term “anxiety” is thrown about loosely as a “catch-all” descriptor for quite a few feelings: fear, apprehension, worry, panic, etc. As humans, we demand a lot from our brains–to maintain bodily function, to make significant life decisions, to process information, and to alert us to danger. Genetics, environment, and life’s circumstances combine to determine vulnerability to anxiety and may contribute to the activation of anxiety symptoms under pressure.

Is anxiety harmful?

Not always. As humans we must innately feel alarmed or alerted to potential risks in our environment–a complete lack of worry or fearfulness could be linked with a lack of awareness and as a result, a lack of survival skills. An anxiety-prone individual has the added advantage of generally being sensitive, more empathetic, and in general more attuned to his or her own emotions. In athletic or academic performance an “ideal” or “optimum” level of anxiety can be key to peak performance, as the individual is alert and ready to take action.

Is anxiety damaging if I don’t do anything about it?

Perhaps. It is commonly known that repeating a behavior will cause that behavior to eventually become a habit. For example, a person who starts a new routine of taking his vitamins with breakfast may over time adapt this ritual into a daily habit. Anxiety-prone individuals may develop the tendency to think automatic, detrimental thoughts (e.g. “I’m going to fail this test” even though the person studied). Also, a person with heightened anxiety or sensitivity may learn over time to react to potential triggers in a manner that is harmful to his or her ability to function optimally and/or enjoy relationships.

How to reduce anxiety

Re-framing thoughts is a concept derived from a variety of therapy techniques (particularly from a treatment modality like Cognitive Behavioral Therapy or CBT). People prone to anxiety seem to struggle to see options outside of their automatic negative thoughts. To re-frame an automatic negative thought, try this re-framing technique:

Instead of “I’m going to fail at_______” try “I’m having the thought that___________” [e.g. I didn’t prepare enough for this test and I could get a bad grade]”

Anxiety types: cognitive distortions

Anxiety can be categorized into a few more specific descriptions or faulty ways of thinking; one or a combination of the following may apply:

Discounting or ignoring the positive: focusing primarily on the negative events or pieces of a situation, thoughts may crowd out the “light” or positive pieces of a circumstance.
Black and white reasoning: rather than see a “gray area” or simply view a situation as complicated, this anxiety-ridden reasoning style is “all or nothing”.
Catastrophic thinking: everything is viewed as a disaster, even if it’s a controllable circumstance (e.g. car runs out of gas, and becomes the end of the world rather than a fixable inconvenience).
Perfectionist thinking: anxiety symptoms sometimes fuel the false belief (particularly for high achievers) that anything done less than perfect is not worth doing (e.g. “If I can’t get an A on my paper what’s the point?”)
Emotional reactivity (or emotional reasoning): this subcategory is relevant when emotions tend to take over in the heat of the moment and an individual reacts in anger, sadness, or by acting out–beliefs about a set of circumstances may lack reason or rationality.

Can my anxiety symptoms go away?

Yes, over time and with intention, anxiety symptoms and worry can decrease. A goal in the context of therapy may be to reduce the impact of anxiety on an individual’s daily life. Another goal would be to develop coping skills to reduce the impact of situational anxiety or panic. A therapy client will work with the therapist to develop a set of “tools” unique to his or her needs to reduce the intensity, duration, and frequency of anxiety symptoms.

Still have questions about anxiety or how therapy can help?

Please feel free to contact me with questions or about how we can work together to manage your own anxiety and stress.

Bibliography:

Willard, C. (n.d.). Mindfulness for teen anxiety: A workbook for overcoming anxiety at home, at school, and everywhere else.

Private Practice Consultation

July 19, 2021September 16, 2024 by Rychel L. Johnson, LCPC, posted in Uncategorized

Have you started a private practice or want to leave an agency job? Do you need support with your marketing or have questions about how to get started?

I can help!

The first months and years of private practice are overwhelming. Working for yourself is incredible, I’ll be honest. But most therapists don’t have a marketing or business background–we don’t learn these things in grad school.

There’s a way to feel more confident–with a private practice mentor on your team.

What is private practice consultation?

Private practice consultations offer guidance as you define and refine your helping role. I function as a mentor and resource—I’m here to walk alongside you and provide support as you take the leap into running your practice. We can meet one time, or I can offer ongoing support via email or text—or both. It’s up to you!

could you benefit from Private Practice Consultation?

Anyone could benefit from having a practice mentor. You may have an occasional question, or maybe you need a lot of coaching to get your practice going.

I understand the mental health market of Lawrence and have maintained a consistently full (and fulfilling!) practice for nearly a decade. I can help you find footing on your path toward building a practice that you feel good about.

I’m not the type of mentor who recommends getting as many clients as possible and burning out. I offer an honest assessment of your work-life balance. As helpers we must consider our limits and all the hats we already wear.

I believe in you.

Potential consultation topics may include:

How to speak to and attract your “ideal client” (I’m also a copywriter and understand the psychology of reaching your ideal client)
Editing or tweaking your Psychology Today listing or website content
Establishing boundaries with clients and developing practice policies
Establishing an ideal schedule (neurodiversity-friendly and work-life balance strategies)
Deciding how to track finances and seek tax resources
How to prepare for a return from leaves of absence (e.g., pregnancy, parenting changes, etc.)

How much does private practice consultation cost?

My rates vary depending on how you utilize my services. If you want to schedule a 30-90 minute “pick my brain” session, my hourly rate is $100.

Alternatively, maybe you want me on retainer for questions that pop up. We can consult via text, email, or phone call. This concierge-style arrangement starts at $15/month (scheduled meetings are additional).

Need help with your private practice?

I’m eager to help and share my experience and knowledge with you. Each practice has different needs, just as each therapist will have unique goals for their practice.

(Disclaimer: PP consults differ from supervision–we are not consulting cases or counting hours toward a clinical license. I’m also not a billing specialist, but I have insight into EHR and insurance)

Contact me if you’d like to discuss if I can assist you. Let’s chat over coffee, lunch, on a walk, or by phone/video!

Big news! My brain is GROWING.

October 30, 2017October 30, 2017 by Rychel L. Johnson, LCPC, posted in Uncategorized

Exciting news! I am working on adding some credentials in the field of nutrition, and expect to have a Nutrition Psychology certificate by the end of 2017 (big goal, here!). I felt that if I’m going to talk about nutrition I need to educate myself, you know? 🙂

Since I started private practice I’ve had a growing interest in the field of nutrient therapy, or the use of specific & intentional structured tweaks in food intake to support improved mood & stress tolerance. I’m stoked to learn through online education how to apply the use of nutrients for treatment of anxiety, depression, & emotional flexibility. Knowledge is power, & arming myself with resources to help my clients seek treatment alternatives is exciting! Hooray for continuing education!

I’m enrolled in the Nutritional Psych CE certificate program through JFK University, an online program that provides 32 hours of training in application of food as medicine. I’m already gaining a wealth of knowledge about treatment protocols involving intentional shifts in food intake, the role of excessive simple carbs in our moods, & how to supplement amino acids correctly. While I will not be able to prescribe a supplement protocol (much like my license limits me from prescribing psychotropic medications), I WILL be able to “prescribe” meal plans and eating approaches to therapy clients interested in an even more holistic approach to mental health treatment. I believe that we cannot truly evaluate a person’s ability to function optimally until we’ve addressed issues with diet and movement. This subject is seriously my heart!

Please message me with questions about my current education adventure, I love “nerding out” about the hybrid of traditional mental health therapy & nutritional psychology. I can’t wait to officially incorporate my training into my practice to help people!

rychel.johnson@gmail.com or Contact

It’s that time of year: Heart-Warming Chicken Sweet Potato Soup!

October 23, 2017October 24, 2017 by Rychel L. Johnson, LCPC, posted in health, mental health, nutrition, recipes, Uncategorized

In Kansas I think we can all fully claim it’s now FALL. Temps still jump into the 70s (and 80s) from time to time–but the chill is effective at least until late morning at this point. I’m always hesitant to “fall for Fall” because I’m REALLY not a fan of impending winter…but I’ll manage so long as I have some go-to comforting recipes for the season. This warming soup is spiced *just enough!* with chili powder and curry spice–my nose wasn’t running but I was feeling warm and, admittedly, a little stoked it’s fall, y’all. 🙂

I was “recipe testing”, a.k.a. combining various items I have in my pantry/produce pile, and assembled a pretty lovely blend of fall flavors! I didn’t sample the dish until today, and it hit the spot for lunch–I’d been having a very typical Monday with my own stuff and in organizing my life around my therapy schedule. Certainly I was hangry and cold and just freaking needed this soup in my life! The spices (especially my fave, turmeric) are anti-inflammatory and ohhh, so soothing.

I almost always have sweet potato on hand, so that was easy. Chicken, beans, broth, spices…all kitchen staples and nothing that’s unavailable at a regular ol’ grocery store. This recipe is dairy and gluten free.

I think you should make it yourself, and let me know what you think!

Ingredients:

1 lb chicken breast, boiled in water and diced into bite-sized chunks

8 cups chicken broth (I use organic chicken broth or any bone broth I have on hand)

1 T extra virgin olive oil

1 cup frozen peppers/onions blend (I found this blend for about $1 in the frozen veggie section–I keep frozen veggies on hand for when time is limited. They’re still nutrient dense but I encourage fresh veggies if that’s your preference!)

1 large sweet potato, sliced into bite sized pieces

2 cans dark red kidney beans, rinsed

1 can diced tomatoes (not drained)

1 T curry spice

1 T ground turmeric

1 tsp ground cumin

1 tsp chili powder

1/2 tsp-1 tsp cayenne powder (spice it how ya like!)

Salt and pepper to taste

1 can full fat coconut milk

Toppings: I used sliced avocado, microgreens, and nutritional yeast

Directions:

If using frozen veggies, heat 1 T olive oil in a separate skillet on medium to heat the veggies through. Remove from heat and set aside.
In a large stockpot, add the chicken broth and heat on medium/high.
To the chicken broth add the spices (curry, turmeric, cumin, chili powder, cayenne), rinsed beans, diced tomato, sweet potato, and the pre-cooked and diced chicken. Add the heated veggies as well.
Continue to cook the soup mixture on medium/high until bubbling, then reduce heat to low/medium and simmer for about 10-12 minutes.
Turn off heat and add the can of coconut milk, stir completely.
Serve soup with avocado, greens, nutritional yeast (or cheese for a delish dairy option)…or anything your little fall-loving heart desires!

I hope you enjoy!! 🙂

~RLJ

Low-in-Sugar Chocolate Almond Freezer Bites

October 1, 2017October 21, 2017 by Rychel L. Johnson, LCPC, posted in happiness, health, mental health, nutrition, therapy, Uncategorized

I’m a therapist with a love-hate relationship with chocolate. Ha! I can’t tell you how many times I’ve craved a melty bar of cocoa goodness or a handful (or more) of dark chocolate-covered almonds, particularly during my most hectic or emotional-rollercoaster therapy days. Problem is, I’m also sensitive to sugar: a quick dip into a sugar stash is fine and dandy…and then 30 minutes passes and I feel like snoozing. Or worse, my mood suffers and I’m cranky. I intend to show up for my clients, so I’ve had to modify some of my favorite snacks a bit on the days I choose to have them.

I enjoy sharing recipes for treats I’ve been experimenting with at home! It’s not by accident I include specific recipes in a mental health blog: this treat is low in sugar and as we know, sugar can have a significant impact on moods. Dark chocolate can be an acquired taste but trust me–these freezer bites are delish AND easy to make. If you love chocolate but not the sugar crash after eating it, check these guys out!!

Also, see my earlier post for Gluten free Chocolate Chip Sunny Buddies, which have been a hit at my house. 🙂

Ingredients:

1 cup coconut oil

1/2 cup almond butter

1/4 cup cacao powder

1/4 cup collagen peptides–not absolutely necessary but will add protein and health benefits of collagen, I use this brand [https://sportsresearch.com]

2-3 Tbsp coconut sugar (to taste–coconut sugar is my favorite and it’s lower-glycemic, but you could sub honey or maple syrup)

1/3 cup shredded, unsweetened coconut (optional)

Toppings, such as cacao nibs, goji berries, pumpkin seeds, or anything else (also optional, but adds color and crunch)

Directions: In a saucepan on the stove on low to medium heat, melt coconut oil and almond butter, stir in cacao powder until combined. Add collagen peptides and coconut and stir until collagen is dissolved.

Turn off heat and allow mixture to sit for a couple minutes. I poured the contents of the hot saucepan into a measuring glass with a pour spout, just for more ease with pouring. I then used a silicone ice tray with 1″x1″ cubes (use whatever ice trays you have but these are the most user friendly, mine was from [www.crateandbarrel.com], search “ice trays”); I filled each cube completely with chocolate.

Next, freeze the tray of bites for about 15 minutes, just until the chocolate sets up a bit. Add toppings and press lightly into the chocolate. Return the tray to the freezer for at least 2-3 hours.

Lastly, remove the bites. They’re ready to eat! Enjoy!

Comfortable being uncomfortable

September 25, 2017May 5, 2023 by Rychel L. Johnson, LCPC, posted in anxiety, happiness, health, mental health, mental health counseling, personality, therapy, Uncategorized

Are you an introvert?

I am an expert solo traveler. I take the “expert” designation seriously, with my budget-friendly international youth hostel memberships and my phenomenal Airbnb guest reviews. I love the freedom and the decisions I can make independently about how active or restful I want to be. As I write this I’m planning my 10th solo excursion! So stoked for more adventures.

I think the word “travel” paints a picture dependent on your unique reality; often, traveling is an opportunity to see more of the world and expose oneself to a plethora of experiences. And people–it very well may increase interactions with PEOPLE.

I’m an introvert!

Yep. It’s weird because I willingly embrace 25 or more weekly one-on-one planned social interactions, a.k.a. therapy sessions, and I’m introverted. It happens. Conversely, I absolutely need solitude for chunks of time each day to “recover” from my social and work life!

I have enjoyed my introversion for the strengths that accompany the label the past few years, but I didn’t always see my perceived awkwardness as a positive trait. Growing up, the idea of novel social situations made me nauseous. Made me bite my nails and cease all talking–I’d freeze and my thoughts would race. I remember planning in advance what I’d say in class should my high school teachers call on me. I remember keeping to myself and assuming the “peaceful observer” role I had mastered. It still happens sometimes.

Introversion and the possibility of meeting new people–but how does that work?? Solo restaurant reservations, unattached walking treks in LA or Chicago, or unaccompanied baseball games invite a plethora of unplanned social interactions that could render the typical introvert paralyzed with angst. And how awkward, right? I remember mentally preparing to defend my “aloneness” to strangers, praying that I wouldn’t need to ask anyone for help with something because that could be terrifying.

In July 2009 I was a solo-travel baby when I booked a flight to Boston–I attended some scheduled Independence Day events but otherwise explored without an agenda. If you know me well, you know I operate based on an intensely-structured calendar, planned hour to hour (#therapylife). I’ve since flown several times to the West Coast where I’ve rented a car and ventured north or south along the coast (I’ve covered all of Route 1 from Seattle to San Diego!) to hang out in the large metro areas of LA and San Francisco–contrasted by peaceful jaunts into the Redwood Forest and underrated vineyards in Monterey County, CA. I’ve driven loops around the Midwest to check out the Windy City, Memphis to visit family, and St. Louis for ballgames.

I befriended a fellow guest last spring at my Airbnb in Salinas, CA. She had started temp work at an organic farm nearby; I’d commented on her boldness for starting a job in a place she’d never been. Her response was simple but has resonated:

“I’m becoming comfortable being uncomfortable”.

Whoa. I sat on this idea for a while. I reflected on my own adventures and the opportunities I created through solo travel. Yeah, I sought out some shareable Insta-worthy highlights, started a goal to visit all 30 MLB ballparks (I’m at 14), and honed my clumsy repertoire of conversation starters. That’s all good stuff.

But more importantly, I have gained a new boldness that I can only attribute to stepping outside my comfort zone multiple times, to gather wisdom about myself and my place in the world. I’ve boarded planes/ferries/trains/Ubers, asked for help (me?!!), and offered to share tables in coffee shops. I’ve felt humbled over and over again. I’m able to sit awkwardly with myself and embrace it for what it is… at that moment. I’ve developed security with my identity and growing ability to venture beyond my home base, beyond the familiar. And I think that’s pretty freaking empowering.

Am I still an introvert? Definitely. I still need “recharge” time each day, still, need to allow myself grace to adjust to new situations. And that’s okay, you know?

How to break from routines

I would encourage you to seek ways to break routine on occasion, to get a taste of comfort in being uncomfortable: with travel, trying new food, asking for assistance in a store. The change doesn’t have to be monumental–it could even be therapeutic. How will you do it?

Have an amazing day, friends!

Rychel

Gluten free Chocolate Chip Sunny Buddies

September 21, 2017September 21, 2017 by Rychel L. Johnson, LCPC, posted in happiness, health, nutrition

Earlier this year I decided I would try the infamous elimination eating approach, the Whole30. I could write at length about my experience over those 30 days, but that’s another post. The instructions involved temporarily cutting out common dietary irritants–dairy (no biggie for me), added sugar (nooooo), and gluten (meh).

“Gluten intolerance” is a phrase we millenials like to toss around, seemingly for fun or for irony (*cough* you do you *cough*) and often without any legitimate basis in actual food intolerance testing. Whatever. It happens, and so do legit gluten intolerance and celiac disease. I’m grateful I don’t have to arrange my eating lifestyle to accommodate a serious condition like celiac disease; however, I found value in avoiding gluten for a month. My digestion definitely improved, and my energy levels felt more consistent. For the purpose of my mental health research, I gained wisdom about the impact of my 30 day gluten-free trial on my moods–I was overall less emotionally reactive (moods were more stable) and I noticed a decrease in my anxiety. Good enough, you know?

While desserts of any kind were forbidden for the duration of the Whole30 (again, whole other post!), I have experimented with several gluten free treats–including these little buddies. I noticed I could eat a couple without wanting to take a nap, which is occasionally how I feel after eating traditional cookies containing grains.

(***Note: These cookies are freaking delicious and with the option for non-dairy if you use vegan-certified chocolate chips. Gluten free or not, give them a try! They also turn slightly green after baking, due to tinting from sunflower seed butter. Your friends may think you’re trying to get them high. I live in Kansas, so I have no comment).

Ingredients:

1 cup almond flour

1/4 cup coconut flour (I recommend Bob’s Red Mill brand for any grain free flour I’ve tried thus far: LINK)

1/2 tsp baking powder

1/2 tsp baking soda

1/4 cup coconut oil (melted)

1 egg

1/3 cup maple syrup

1 tsp vanilla extract

3 T. sunflower seed butter (could also use almond or cashew butter)

1/2 cup chocolate chips (let’s be honest, I stirred in at least 3/4 cup. And taste-tested a handful more, #sorrynotsorry)

Preheat oven to 350 deg F. Blend the almond and coconut flours with the baking soda and baking powder, set aside. In a second bowl whisk coconut oil, egg, maple syrup, and vanilla thoroughly, then pour wet ingredients into dry mixture and stir completely. Add sunflower seed butter until combined, then fold in chocolate chips. Scoop onto lightly greased cookie sheet and bake 11-12 minutes.

Enjoy!

~RLJ

***Disclaimer: Always consult nutrition pros and do your own research about dietary intolerances and links between mental health and food. I do not claim to be able to diagnose food intolerances and allergies. And while I am licensed to diagnose and treat mental illness, I am unable to do so outside the setting of my therapy practice.

Identity: Changing Perspective

Featured by Rychel L. Johnson, LCPC, posted in Uncategorized

Identity

I remember in high school, the beginning of my love affair with running for exercise, when people would greet me with: “Hey, I saw you out running the other day”. Running not only served as a vehicle to earn an athletic scholarship at a junior college or a way to exercise; running was my identity. Varsity high school track became college competitions, which evolved into training myself for marathons. Running was ME.

I wasn’t the best runner in the pack at any point during my career, but I craved the competition; I craved the level of fatigue I’d feel after hard workouts and long runs. I craved the accolades I received when I earned medals in road races. I was a runner. An athlete. And I had no intentions of being anything different.

My spine had other plans. At some point in 2010 I received a diagnosis of spinal disc herniation in my lower back. I was 25 at the time–my doctor said I needed a hiatus from running until my injury became less acute and more at the “chronic” stage.

Chronic. So, ongoing, right? Like, I have to manage something over a period of time? Change my plans? I’d reached a certain point in my relationship with running–I could visualize myself competing in road races regularly. I trained myself and owned my training plans. This was my identity! Who am I now ??

It’s funny how “what we do” so often becomes “who we are”. I think it’s human nature: you are a runner, that’s who you are. You’re a therapist, that’s who you are. You’re a sister/daughter/girlfriend/friend, that’s who you are.

Runner, therapist, sister/daughter/friend–those are labels. They serve as simple identifiers of what we do with our time, where we devote our energy.

Who we are, however, is different. It’s deeper. It’s a question I so often ask my therapy clients, and just as often they’re stumped. It’s an existential concept that’s avoided in the many superficial interactions we have on the daily, for obvious reasons. An explanation could leave us raw and exposed, and who wants that.

Has my identity truly changed? What now?

So, I don’t run that much any more. I simply can’t run 40 or 50 miles a week. But as a person who believes in the adage “everything happens for a reason”, I know my mid-twenties, “sort of adult” self needed some balance. My personal life had been fairly chaotic for several years and running had become my “safe zone” that wasn’t controlled or impacted by anything but icy sidewalks.

While my identity was challenged by a forced change in exercise type, I am still ME, with all that entails. I’ve gained the ability to focus outside of my own grieving to seek what else contributed to my identity. It was a struggle; if I’m honest I still struggle sometimes. And that’s okay.

My hope is that my family, friends, clients and blog entry readers can dig a little deeper with the question: “who are you?”

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