Tag: Lawrence

“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.

Personality Styles vs Disorders, part 1

by Rychel L. Johnson, LCPC, posted in mental health counseling, personality

Diagnosis of mental disorders can be helpful in providing a systematic way to better understand an individual and select treatment approaches specifically tailored to meet his or her needs. In the context of managed care, an accurate mental health diagnosis is necessary to justify the provision of services by insurance companies over the short or long term. A diagnosis creates uniformity among clinicians and medical providers working with a particular patient, ideally increasing the likelihood that treatment will occur on a continuum.

But diagnosing an individual is a complicated process–despite the continual revision and updating of the classification processes for diagnosis (DSM-5, ICD-10, etc), there exists room for error or misinterpretation of symptoms. As a clinician with diagnostic capabilities I encounter clients who have received a mental health diagnosis that they allow to define them. Not to mention, each person in the world was created uniquely and it’s impossible to utilize a carbon-copy/tailor-made treatment approach for one person that would be 100% appropriate for another.

From the beginning of my career I’ve enjoyed utilizing Personality Style inventories as a tool for understanding clients (as well as loved ones). Below is an image from New Personality Self-Portrait, Why You Think, Work, Love, and Act the Way You Do by John M. Oldham and Lois B. Morris. This text was used in a graduate course I took years back. The link I’ve included in this paragraph directs readers to a personality inventory that takes a few minutes to complete.

The Personality Style/Personality Disorder Continuum chart illustrates the notion that personality style exists on one end of a spectrum, and a corresponding personality disorder exists on the extreme end of the same spectrum. For example, an individual with a style of Vigilant may be watchful and aware of his or her surroundings; however, hyper-vigilance may indicate disordered functioning, in this case Paranoid Personality Disorder traits.

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Please stay tuned for additional information about each of the personality styles and how each can be used in treatment and to better understand how we function in relationships.

 

Oldham, J. M., Morris, L. B., & Oldham, J. M. (1995). The new personality self-portrait: Why you think, work, love, and act the way you do. New York: Bantam Books.