Category: therapy

“Happiness” is a Verb

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:

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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:

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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?

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:

  1. 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.
  2. 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”.
  3. 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).
  4. 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?”)
  5. 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.

Low-in-Sugar Chocolate Almond Freezer Bites

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

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!

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Rychel

High-Functioning Anxiety: Slipping Under the “Anxiety Radar”, Perfectionism

by Rychel L. Johnson, LCPC, posted in achievement, anxiety, mental health counseling, perfectionism, therapy, Uncategorized

High Functioning Anxiety

In my previous entry, I wrote about anxiety–pros and cons, types, and goal-setting for symptom management. I currently have therapy clients, family members, and friends in the midst of “seasons of transition” (moving, pregnancy, beginning a new job, starting college, etc.), and ANXIETY is a hot topic as a result.

Below is the link to an article from The Mighty, a resource outlining the everyday struggles and triumphs of people living with disability, mental illness, and/or chronic illness. The report features High Functioning Anxiety–a subcategory of anxiety.

Compared to other types, high-functioning anxiety (HFA, for the sake of my slow typing) is a different ballgame: often it’s undetected by parents, teachers, and peers as the individual can be high-achieving, academically successful, have above-average social skills, and maintain consistent employment.

I’ve had the opportunity to work with a variety of clients I would place into this category–I love working with HFA clients to learn how unique perspectives in achievement and life add to the person’s present level of functioning. In addition, HFA individuals are generally highly invested clients on my caseload and very motivated to work during time dedicated to therapy.

Check the article out for yourself:

http://themighty.com/2016/06/living-with-high-functioning-and-hidden-anxiety/