Final Thoughts on Counseling and Technology

This class and website creation project have been great experiences. At first I was resistant to learning about a variety of new technologies. I had made it a mini unspoken goal to never use Twitter in particular. I realized that as I progressed through learning to use each type of technology however that it is all relatively easy to use and beneficial within the counseling profession.

My favorite assignment was completing the email counseling. This was a beneficial experience because it integrated a technological tool that I was very familiar with and helped me apply it to my field. I liked that I could go back and reread the emails and not lose any of the details. One drawback I found was that it took longer to make progress because of the time lapse that occurs in between email exchanges.

It was fascinating to realize how many apps, Instagrams, Pinterest pages, and twitter accounts exist in relation to mindfulness and mental health! Having to explore the options opened up so many opportunities for resources that I can recommend to clients. This will be helpful in providing client support in between face-to-face sessions.

Exploring the Technology Sandbox in the College of Education was a fun and educational experience! It is amazing how far technology has progressed and what there is available. My favorite was the Oculus Rift! One application of this I though would be great to integrate into practice would be using the Oculus Rift into treating phobias! Doing in vivo desensitization therapy can be unrealistic and expensive. with the Oculus Rift you can provide that right in the office!

It has been wonderful being exposed to such a variety of different types of technological options! I was exciting to have our online classes where we could explore different website options (such as the Stickies), and showed me that there are so many options for communication available. With this knowledge we can help provide mental health care to a wider base of people.

Mindfulness and Substance Abuse

Hello everyone! This week I have been looking for resources to incorporate further mindfulness into substance abuse counseling. I found a wonderful article from Berkeley University of California written by Emily Nauman, and based on the studies of Dr. Sarah Bowen. I would like to share what I learned about incorporating mindfulness into relapse prevention and will also provide the link the the article (it is a great read).

Fundamentally we know that substance abuse is an example of the human drive towards pleasure and away from pain. When it becomes trick is when that urge takes over the limbic system and controls the decision making. Traditionally substance abuse counseling focuses on identifying triggers that result in craving and then substance use.

Dr. Sarah Bowen sought to work mindfulness (cultivating moment-to-moment, nonjudgmental awareness of surrounds, emotions, and thoughts) into making substance abuse counseling more effective, and to help prevent relapse. Dr. Bowen and her colleagues have developed a program called Mindfulness-Based Relapse Prevention (MBRP). This approach aims to help clients learn to identify  and tolerate negative emotions and to tolerate their cravings.

This program seeks to alter the way clients relate to their thoughts. One example cited in the article was about a client Dr. Bowen worked with who was struggling with an addiction to alcohol. The client was invited toa party that she knew would provide her plenty of access to alcohol. The client's mind starts racing and going through how she "knew" the night would go. The client would drink all night. She would drink during the party setup, drink throughout the entire party into the wee hours of the day, and then would not be able to go to work the next day. The client realized that she was telling a story of what she thought would happen. Through using techniques she had learned in her MBRP support group she decided that she did not believe her story. She had a choice not to drink. She realized she had written out how she thought things would go in the split second from when she was invited to that party, and that she could change those automatic thoughts. Dr. Bowen referred to the technique her client used as "telling a new story."

Using mindfulness the clients can be aware of their thoughts and triggers and realize they are trying to seek pleasure and avoid pain. They can then be aware of these automatic urges and make choices to not engage in substance abuse. Dr. Bowen also emphasized that with the awareness of these thoughts and feelings and responding to them with compassion the clients will be less likely to engage in the automatic addictive behavior.

There is still much research to be done in regards to MBRP. The main advantage this approach is that it provides day-to-day coping skills that will be applicable even years after receiving treatment. The self-awareness gained in mindfulness is beneficial to continuously keeping track and control of triggers and responses to those triggers.

Motivation to engage in this type of treatment is important of course. Mindfulness skills can be taught almost anyone but not everyone is willing to participate. This is important to consider when working with clients because you always want to keep in mind what is best for their treatment.

Sources:
http://greatergood.berkeley.edu/article/item/can_mindfulness_help_stop_substance_abuse
http://realcurehomeopathy.com/wp-content/uploads/2014/06/Mindfulness-Definition11.png

Seven Ways to Maximize Studying for Final Exams!

I know as we all approach final exam week we are overwhelmed with papers to write, tests to study for, and preparations for whatever the future may hold. Today I am going to cover a few brief strategies for dealing with end of the semester stress.

(1) Avoid cramming!
-It is best to study in 20-50 minute intervals with 5-10 minute breaks in between intervals. It is also helpful to give yourself a week or two at least to complete your studying.

(2) Avoid all-nighters!
-Sometimes you have to do what you have to do, but for your mental/emotional/physical well being it is best to give yourself enough time in advance to be able to avoid staying up all night. All-nighters interfere with your sleep schedule and have negative effects on your memory, reasoning, and mood.

(3) Time management!
-This goes hand and hand with the first two. Appropriately planning out assignments and studying is a great way to reduce anxiety. It can be helpful to have a planner or calendar with all your assignments written out to best comprehend how much work you have and when to begin working towards each assignment.

(4) Change up where you study!
C litter change of environment can help you feel less bored and aid you in focusing. Try out different locations such as your room, the library, a coffee place, a friend's place, etc.

(5) Do practice tests and use flashcards!
-These are highly effective studying techniques and are beneficial because they test what you know instead of what you recognize.

(6) Exercise!
-It make feel wrong to make time for exercise instead of studying, but a bit of exercise (especially cardio) can help to improve your memory!

(7) Eat healthy! Pack snacks!
-It feels good to eat comfort food under the duress of finals stress, but eating properly will help you brain and body to function more efficiently.

Sources:
http://blog.suny.edu/2013/12/scientifically-the-best-ways-to-prepare-for-final-exams/
http://www.rukuku.com/blog/wp-content/uploads/2011/12/RKKblog01c.jpg

Mindfulness Cognitive Behavioral Therapy (CBT)

Today in supervision we were lucky enough to have Dr. Linda Miles sit in on our class session. It was a little nerve wracking because my presentation date was moved to today and I had no idea she would be sitting in! She provided great feedback during my presentation and one thing that stuck out to me was her mention of Mindfulness CBT. I have looked into it a bit in the past but do not know too much about it. I decided to do some research!

Mindfulness CBT originates from Eastern Buddhist meditation.Research on mindfulness has been picking up in recent times and it has been found to be helpful dealing with many issues such as: personality disorder, social anxiety, depression, stress, general anxiety, and OCD.

Mindfulness itself is the process of experiencing/observing thoughts, feelings, and the environment without attaching to any of those and looking at it without judgment. CBT comes into play because while practicing mindfulness you are not engaging with those thoughts/feelings/environmental cues; CBT is the act of challenging those negative/irrational automatic thoughts that you are observing through mindfulness.

Traditionally the tendency in CBT is to identify negative thoughts and reframe them in a more functional/balanced way. Many of our automatic thought processes stem from experiences that happened a long time ago, and can be a challenge to approach in a problem solving mentality.

Mixing CBT and Mindfulness looks at how the person interpreted the event versus the event itself.

Instead of engaging with negative thoughts/images/emotions or trying to distract oneself from those you choose a third option: allow them to be there, accept them but do not neglect them. 

This is the sitting with those negative thoughts, feelings, etc and observing them without being attached. Accepting that they are present but do not profess truth.

Sources
http://www.centreforcbtcounselling.co.uk/mindfulness_cbt.php
http://www.enthusiasticbuddhist.com/wp-content/uploads/2013/09/mind-full.jpg

How Drugs are Classified & Effects on the Central Nervous System

Drugs can be classified in a variety of ways. The most common classifications are the uses of the drug, effect on the body, source (man made versus extracted from a plant), legal, and risk.

A great way to really view the effects of a drug is to examine how it effects the central nervous system (CNS) and the brain. Here is a brief run down of how the most commonly used substances effect the CNS.

Stimulants
As one would guess by the name, stimulants have a "speeding up" effect on the CNS activity. These drugs increase feelings of alertness and increase energy.
Cocaine
Amphetamines
Pseudophidrine (Sudafed, Codroal Cold and Flu)
Nicotine
Caffeine

Substances such as nicotine, caffeine, and the cold medicines are easily obtained and easily abused. Caffeine is one of the most widely abused substances in the US (however compared to the effects of cocaine and amphetamines is by far less harmful).

Depressants
Depressants have the opposite effect of stimulants. They tend to have a "slowing down" effect on the CNS. The feelings had by the user are: relaxation, sleepiness, or less pain. It is also important to note that the term "depressant" refers to the slowing down effect on the CNS and not necessarily on the mood of the user. In moderate use depressants most likely result in a euphoric feeling.
Alcohol
Major tranquilizers
Benzodiazapines  (Valium, Temazapam, Xanax)
Opioids (Heroin, Morphine)
Other Substances such as: glue, gas, and paint (substances used by inhaling or "huffing").

Hallucinogens
Instead of "speeding up" or "slowing down", these drugs cause sensory distortion in the user (altering the user's senses and perceptions). This is caused by the drug distorting the messages carried within the CNS. Experiences on these drugs are usually referred to as "trips."
LSD (Lysergic Acid Diethylamide) (Acid)
Psilocybin (magic mushrooms; typically grown or found in cow manure)
Mescaline (peyote cactus)

Sources:
Australian Government Dept of Health
http://www.health.gov.au/internet/publications/publishing.nsf/Content/drugtreat-pubs-front6-wk-toc~drugtreat-pubs-front6-wk-secb~drugtreat-pubs-front6-wk-secb-3~drugtreat-pubs-front6-wk-secb-3-1

Top Ten: Pinterest, Tumblr, & Instagram

1. Pinterest: Counseling Activities ***
https://www.pinterest.com/lauren_kester/counseling-activities/
This Pinterest page has 816 pins of different counseling worksheets, activities, games, and resources. It is appropriate for a variety of settings and can provide great ideas for session. This page also includes themed holiday activities.


2. Pinterest: Mental Health ****
https://www.pinterest.com/truehope/mental-health/
This page is great because it combines psychoeducation with supportive quotes and resources. There are 2,678 pins that cover how the brain works in relation to mental illness, to coping skills, to brief ways to notice if you or a loved one are having mental health issues.


3. Pinterest: Mindfulness ***
https://www.pinterest.com/drmelanieg/mindfulness/
This page has 986 pins with mindfulness techniques, pictures, and quotes. It is a great page to go to if you need a quick refresher and some uplifting ideas and reminders.


4. Tumblr: Let’s Talk Mental Health ****
http://talkmentalhealth.tumblr.com/
This page covers several mental health issues, provides personal accounts of experiences with mental health issues, and provides information and resources. The layout of the page is attractive and creates a safe environment for people to educate themselves.


5. Tumblr: Mental Health Consumer ***
http://mhconsumer.tumblr.com/
This page provides information about how to get help. It also has an array of inspirational pictures and quotes to provide comfort and support, while providing the information needed to take steps to cope with mental illness.


6. Tumblr: Daily Zazen ****
http://daily-zazen.tumblr.com/
This tumblr site focuses primarily on three things: mindfulness, simplicity, and practice. It provides various pictures with mindfulness related quotes that provide support and instruction in the pursuit of living a mindful vs. mindless existence.


7. Instagram: Your Mental Health ***
https://instagram.com/Yourmentalhealth/
This instagram provides definitions of different mental illnesses and supportive ideas in regards to coping. It provides awareness for issues such as sexual assault, depression, anxiety, anger issues, suicide, etc.


8. Instagram: Break Yo Stigma ***
https://instagram.com/breakyostigma/
What is great about his page is it not only provides information related to mental illness but is centered on self-acceptance and breaking the stigmas associated with mental illness. It provides resources, information, support, and new ways to think about what you are going through.


9. Instagram: The Blues Project ***
https://instagram.com/TheBluesProject/
This page in particular focuses on depression. It provides information and resources regarding depression and also supportive instagram posts with inspirational quotes and pictures aimed at helping people cope.


10. Instagram: Hope for the Day **
https://instagram.com/hopefortheday/
This page focuses on being empowering. Whether you are dealing with a mental illness or not, this site wants to help you feel strong and empowered in your everyday life dealing with everyday stressors.

Mindfulness and Self Acceptance

In our mental health supervision Dr. Dong posted an article titled "Mindfulness and Self-Acceptance" from the Journal of Rational-Emotive and Cognitive Behavior Therapy. I took some time today and gave it a read through and found that it contained a lot of great information about the components of mindfulness and self-acceptance, along with some brief steps to working towards it. I got quite a bit out of this article and wanted to share what I felt was pertinent.

Definitions and breaking down the concepts

-Mindfulness: a flexible cognitive state that results from drawing novel distinctions about the situation and the environment.
This is the process of being actively engaged in the present moment with sensitivity to context and perspective. Active exploration is free of judgement and an open state of mind.
The opposite of this state is mindlessness which is a state of rigidity in which one adheres to a single perspective and acts automatically. These mindless thought-processes and actions are governed by routines, rules, and previously constructed categories.

The article stresses the importance of authenticity, appropriate self-evaluation, looking at mistakes in a different light, steering away from social comparisons, and rethinking rigid categories.

-Authenticity: this is being fully engaged with the environment and paying attention to novel aspects of each situation, instead of working to win the approval of others/supporting fragile self-esteem through doing/saying/acting in a way that you think others expect you to.
Being unauthentic usually occurs because you are trying to avoid criticism/loss of self-esteem and/or to win praise and increase positive self-esteem.
Studies have found that when an individual acts not authentically and receives praise, they actually experience a reduction in self-esteem because the praise was directed at their pretend behavior and/or qualities that are not what they are, but what they are not.
There is a flip side to this! It can be beneficial for an individual to act "as if" they are something different than they currently are in an attempt to act as their own role model to alter a bad habit/trait. For example, someone who is trying to quit smoking cigarettes may take a day to "act as a non-smoker", responding to situations in a way a non-smoker would, and gaining the emotional experience of being a non-smoker. This experience of role play can lead to a positive self-fulfilling prophecy.

-Evaluation: people have the tendency to view other people's opinions/viewpoints as objective, instead of realizing that everyone is coming from their own place of experiences, issues, and needs. We therefore can internalize what others say about us as absolute truths, when in fact our viewpoint of ourselves is just as valid as any other viewpoint. Self-evaluation is a choice. When you choose to look at your behavior from multiple perspectives you may be able to accept those actions that caused pain, learn from them, and not repeat them in the future.

-Mistakes: The article puts forth the notion that "good" mistakes are those from which you can learn something of value, and "bad" mistakes are those that you are afraid to face. Every mistake can be learned from and has the potential to help you grow, depending on how you look at it. Looking at a mistake mindfully allows you to observe it from several perspectives that can help provide new knowledge, motivate you to change, and can be an opportunity to teach others a lesson as well.
Mistakes tend to be interpreted when "one goes off the predetermined course." The article defined a predetermined course as "navigating through a static world based on preconceived notions of how the world "is"." The world, however, is always changing! No matter how hard you attempt to hold it still and hold onto your preconceived notions, there will always be change and motion. Going off the course can be an opportunity to learn lessons and have opportunities you may not have been presented with otherwise.

-Social Comparisons: Access to media today allows for a constant bombardment of unrealistic images of beauty and physical perfection. Needless to say this often times has a negative effect on self esteem and how one views themselves. These comparisons can influence how you conceptualize your self worth. There is one situation in which social comparisons can be beneficial. If the comparison is looking at something that is seen as attainable, the comparison can serve to be motivating and inspirational.

-Rigid Categories: Living in a mindset of mindlessness relies on rigid categories and distinctions founded in the past. The world is constantly changing and offering opportunities to create new categories in which to view the world. People fall into the trap of labeling themselves as "a pretty person", a "rich person", or an "elderly person", in stead of viewing themselves as a person with innate self worth.

-Accepting Ourselves: The world created for each individual is a sum of the decisions made. Accepting responsibility for each private world and making changes mindfully is a huge step towards self acceptance. Taking ownership of your life helps one to re-frame past experiences and mistakes and see the possibilities for improvement and future change. Viewing your life from several perspectives and within the current context allows for unconditional acceptance.

Techniques for Mindful Self-Acceptance

(1) Actively observe novel distinctions
(2) Think for yourself as a "work of progress"
(3) Contemplate puzzles and paradoxes
(4) Add humor to the situation
(5) View the situation from multiple perspectives
(6) Consider alternative understandings of problematic aspects of yourself
(7) Keep a catalog of moments of joy
(8) Start a "mindfulness" journal

Sources
Carson, S. H., Langer, E. J. (2006). Mindfulness and self-acceptance. Journal of Rational-Emotive and Cognitive Behavior Therapy, 24 (1). 

Addiction: The Process

I am interning as a substance abuse counselor and this has spurred even more research into the cycle of addiction and how it can be treated. I see issues with substances on a daily basis and it can truly be a struggle for clients to cope with these issues and move forward.

The word addiction itself is derived from a Latin term meaning "bound to", or "enslaved by." Addiction has a powerful influence on the brain that is shown primarily in in three ways: a craving for the object of addiction, loss of control over use, and continuing involvement with the substance despite experiencing a variety of negative consequences. In more recent studies it has become more widely accepted that besides alcohol and drugs, activities such as gambling, shopping, and sex can have similar affects on the brain.

About 1/10 Americans are addicted to a substance, with the top three being: Marijuana, Cocaine, and opioid (narcotic) pain relievers.

Recent research suggests that dopamine interacts with glutamate in the brain, and eventually takes over the brain's system of reward-related learning. This system is imperative to human survival because it pairs activities such as eating and sex with pleasure and reward (prompting us to seek these out, therefore surviving and reproducing).

Being exposed to an addictive substance/behavior causes nerve cells in the nucleus accumbens and the prefrontal cortex to react in a way that pairs up liking something with the desire for seeking it out, and motivates us to go after the source of pleasure/desire. The nucleus accumbens and the prefrontal cortex work with planning and executive tasks, so it is clearly quite problematic when the need for a substance starts to take control of decision making.

Over time, the reward center will react less with the dopamine released by the substance and the user will have to use more to achieve the same high as before. This is the process of developing tolerance and can contribute to overdosing/dying from toxicity.

At a certain point the compulsion to use takes over. The pleasure derived from the substance is not as potent as it once was and in many cases the person has to use the substance to feel normal or avoid feeling ill. The hippocampus and the amygdala store information relating to triggers in the environment that are associated with the substance in an attempt to find the substance again.These triggers help cue an intense craving to use the substance, which leads to the person who is using to do whatever it takes to obtain that substance.


If you or any of your friends/family is struggling with addiction here is a list of local resources for alcohol and drugs in the area:

Alcoholics Anonymous
Call for locations
Phone (850) 224-1818

Apalachee Center, Inc.
In-patient detoxification services for persons recovering from alcohol and chemical dependency
2634 Capital Circle NE
Tallahassee, FL 32308
Phone (850) 487-0300
Apalacheecenter.org

Chemical Addictions Recovery Effort
4150 Hollis Drive
Marianna, FL 32446
Phone (850) 526-3133
Hotline (850) 769-1633

Cocaine Anonymous
Phone (850) 216-2926
Crack Cocaine Self Help Group
319 Macomb Street
Tallahassee, FL 32301
Phone (850) 561-1372

DISC Village
Toll free 1-866-775-4960
http://www.discvillage.com/

Juvenile Assessment Center:
3333 West Pensacola Street, Suite 400
Tallahassee, Florida 32304
Phone ( 850) 575-2851

Juvenile Outpatient/Juvenile Drug Court:
3333 West Pensacola Street
Tallahassee, Florida 32304
Phone (850) 575-4025

DISC Village (Wakulla County)
85 High Drive
Crawfordville, GA 32327
Phone (850) 926-2452

Eckerd Youth Alternatives, Inc.
Residential and outpatient services for children adolescents, who have alcohol, drug and/or behavioral problems
Phone (352) 796-9493
http://www.eckerd.org/

Florida Alcohol & Drug Abuse Association
2868 Mahan Drive, Suite 1
Tallahassee, FL 32308
Phone (850) 878-2196
http://www.fadaa.org/

Frenchtown Outreach Center
Nightly self-help group and outreach service for substance abuse recovery
527 Brevard Street
Tallahassee, FL 32301
Phone (850) 222-5151

Leon County Treatment Center
Outpatient substance abuse clinic treating adults and juveniles
3976 Woodville Hwy
Tallahassee, FL 32305
Phone (850) 878-7776

A Life Recovery Center
Day & Night treatment, outpatient counseling and transitional housing for persons recovering from alcohol and chemical dependency
449 W. Georgia Street
Tallahassee, FL 32301
Phone (850) 224-9991

Narcotics Anonymous
Address: Call for locations
Phone (850) 599-2876

Stand Up
1561 Blountstown Street
Tallahassee, FL 32304
Phone (850) 575-1673

Starting Point
329 Ausley Road
Tallahassee, FL 32304
Phone (850) 580-4799

The Recovery Center at Tallahassee Memorial Healthcare
1616 Physicians Drive
Tallahassee, FL 32308
Phone (850) 431-5910
http://www.tmh.org/RecoveryCenter

Tallahassee Memorial Healthcare Chemical Dependency Program
1616 Physicians Drive
Tallahassee, FL 32308
Phone (850) 431-5105
http://www.tmh.org/body.cfm?id=42

Turn About Inc. of Tallahassee
Services for children adolescents, and college undergraduates who are at risk for or have alcohol, drug and/or behavioral problems
2771 Miccosukee Rd
Tallahassee, FL 32308
Phone (850) 671-1920
http://www.turnabout.org

Twelve Oaks Alcohols and Drug Recovery
Residential treatment services for adults and juveniles
Phone 1-800-622-1255
www.twelveoaksrecovery.com


Resources:

http://healthimpactsflorida.org/studies/hra/information-for-parentsteens/tallahassee-resources/alcoholdrug-resources-tallahassee/

http://www.helpguide.org/harvard/how-addiction-hijacks-the-brain.htm

Top Ten Apps

1.       Belly Bio ***

This app is for help doing deep breathing exercises to cope with stress and anxiety. You place your phone on your stomach and begin the deep breathing exercises. The app tracks your breathing while also emitting soothing sounds ranging from the breaking of ocean waves to ethereal music. It’s great to gauge how rapid your breathing is to begin with and how long it takes you to calm down.

2. Operation Reach Out by the Guidance Group INC *****

This app helps people who are having suicidal thoughts reassess what they are considering and allows them to reach out for help. This app was originally developed by the military but is applicable to the general population. It is helpful in getting people through a crisis moment and can literally save lives. There are videos of people who have considered suicide providing support and the app urges the user to reach out to someone or call 911 or a help hotline.

3. eCBT Calm ***

This app is aimed at helping people understand the process of cognitive behavioral therapy and teaches relaxation skills. This app helps the user to identify the ABC’s of their stress/anxiety and then offers suggestions along with background information on how to work on altering their thoughts behaviors and thus the consequences.

4. Relax Melodies ****

This app provides music, white noise, and sleep sounds for yoga and relaxation. It provides a variety of styles of music that can be paired with soothing animal sounds. It is aimed at improving focus and decreasing stress and anxiety.

5. Optimism ****

This app is aimed at helping people who have depression, bipolar disorder, or anxiety disorders. You can keep a journal, track your moods, and chart your progress in recovery. The best part of this app is that it is free and can provide much needed tracking for people who are trying to get a handle on their moods.

6. Mobilyze ***

This app was launched by Northwestern University and tracks users’ behavior patterns and moods to identify triggers to depression, and help the user to avoid those triggers. This app works to provide suggestions to the user to avoid certain situations that may trigger depression and gauges this on over 40 factors to provide a comprehensive look at the users’ triggers. This app also provides positive feedback and support.

7. PTSD Coach ****

This app was developed by a clinical psychologist at the Veterans Affairs National Center for Post-Traumatic Stress Disorder (PTSD). When the user is experiencing symptoms of PTSD they can open the app and use the “manage my stress” option. They input what is upsetting them, their current emotion, and their level of stress 0-10. Based on this information the app responds appropriately providing options from soothing music, positive images, and resources for crisis management and support lines.

8. Let Panic Go ***

This app provides directional deep breathing instructions. The user taps the screen with each breath and the app determines their rate of breathing. The repetitive motion is aimed at helping the user focus and if they are breathing too rapidly the screen will suggest a more relaxed rate of breathing. After the panic attack passes the app offers strategies through handling the anxiety and provides encouragement and support.

9. Deep Sleep with Andrew Johnson ***

This app guides the user through progressive muscle relaxation exercises (in a soothing voice). There are several time options for the length of the exercise and also an alarm to help wake you up after the exercise is complete. It is helpful if the user has troubles with sleeping, or if they have troubles with stress and anxiety and need a moment to relax.

10. DBT Diary Card and Skills Coach ***

This app does not replace the help of a counselor, but can be a great tool for users trying to monitor their progress through treatment. It includes mindfulness and deep breathing exercises, self help skills, therapy principles, and coping tools. The main goal of this app is to reinforce treatment.

Making Time for Meditation

If you guys are anything like me, I always think to myself about all of the times I plan to take time for reflection and meditation, and then when push comes to shove I realize have just watched Netflix for four hours instead of meditating or even just doing deep breathing relaxation. It is really easy at the end of the day just to turn off your mind and zone out (while most likely procrastinating on doing homework). However if you can make a little bit of time each day (say ten minutes) to clear your mind and meditate, it can do wonders for your stress level and help you reflect upon your experiences.

It is important to take the step of planning exactly when you want to meditate. It may sound a little neurotic to plan something that is supposed to help reduce anxiety/stress but scheduling your time to meditate is a way of saying that time is important to you.

Traditionally in Buddhist practice the recommended times for meditation are the two hours before the sun rises, and the two hours after the sun sets. This makes sense: before the sun rises you are most likely more clear headed and not yet involved in the work of that day; after the sun rises you have most likely finished enough work to merit taking a little time to yourself. With a crazy grad school schedule taking ten minutes after internship or dinner will probably be the best time to meditate (unless you are a morning person, and then more power to you).

An important thing to establish is what merits pulling you away from your meditation time and what does not. Remembering an assignment is due or getting an emergency call are examples of situations where it might be best to address these issues first, and then come back to you meditation time. Other things, like a text from a friend (non-emergency), needing to fold your laundry, etc are things you could put off for at least the ten minutes you have set aside to clear your mind.

It can be really challenging to get into the swing of meditation. I personally find it helpful to use guided meditation videos (a lot of trial and error through using the YouTube). Personally I enjoy Chakra cleansing guided meditation because it calls you to visualize cleansing your body from the bottom up and helps you to stay focused and not get as distracted with other life stressors.

This video is form a series called meditation for moms. I like it because a) mom's definitely have a stressful life going on so I trust it is good for targeting stress and b)the video is only 6 minutes long so it is convenient to fit into your schedule. (http://youtu.be/rwY1_X74OKE)

Check out this easy to follow guide for beginning meditation! It breaks it down into 10 easy steps and also has suggestions for music that may be helpful. (http://goodlifezen.com/how-to-start-meditating-ten-important-tips/)

Synopsis of the steps:
1. Posture; be sure your spine is straight and upright.
2.Eyes; aim to have them open with a soft gaze, however at the beginning it can be much more helpful to keep them closed.
3. Focus; work to be aware of yourself and your surroundings
4. Breath; breath deeply and evenly. Counting your breath can be helpful at first
5. Thoughts; when you notice your thoughts gently let them go and return your focus to your breath
6. Emotions; if you are experiencing strong emotions it can be helpful to focus on how your body feels in relation to that emotion
7. Silence; music and guided mediation are great, but sometimes silence and noticing the natural sounds of the world around you is the bets way to truly clear your mind
8. Length; start of with a simple ten minutes and work to increase it as you become more comfortable and find it easier to focus
9. Place; it is great to have a special place where you meditate, even if that means sitting on a pillow on your bedroom floor with a candle lit.
10. Enjoyment; Remember to be kind to yourself and to strive to enjoy your meditation time

Sources:
http://www.mindful.org/mindfulness-practice/meditation-in-action/scheduled-meditation
http://youtu.be/rwY1_X74OKE
http://goodlifezen.com/how-to-start-meditating-ten-important-tips/

Meditation

I thought this was pleasant, and true.

http://karalydon.com/wp-content/uploads/2014/09/Screen-Shot-2014-09-29-at-8.12.29-AM.png

Top Ten Wesbites

(1) http://www.apa.org/
American Psychological Association *****
This website is great! You can access information and resources regarding almost any mental health issue. It is also helpful for mental health professionals with learning about good literature, standards in each state for licensure, looking for careers, and keeps you updated on the latest research.


(2) http://www.counseling.org/
American Counseling Association ****
This website is helpful as a mental health professional. It provides information on continuing your education, the newest publications, and changes in law and government that effect the profession. It also provides information about conferences and connecting with other mental health professionals.


(3) http://mbct.com/
Mindfulness Based Cognitive Behavior Therapy ***
This website aims at getting people through bouts of anxiety and depression through the use of CBT and mindfulness. This website is great because it provides countless research articles on the subject, resources for receiving training in MBCT, people involved in the field, and books that are helpful for both professionals and clients trying to practice MBCT.

(4) http://www.samhsa.gov/
Substance Abuse and Mental Health Services Administration ***
This is a government regulated website that provides information and resources in regards to substance abuse issues and also mental health issues.It is great because it gives psychoeducational information about the signs and symptoms of addiction and programs throughout the United States.


(5) http://www.goodtherapy.org/mindfulness-based-cognitive-therapy.html
Good Therapy ****
This website is wonderful as both a client and a professional! It provides a “psychpedia” talking about different mental health issues in a Wikipedia format, and can aid clients in connecting with the right counselor. This website also has a blog where they talk about dealing with mental health issues and stigma, and possibilities for treatment. There is also a link just for therapists providing professionals with resources and information.


(6) http://www.mindful.org/mindfulness-practice ****
Mindfulness
This website is a great resource for different exercise you can do to cope with stress and depression. There is information on research, information on the science behind mindfulness, and information on applying mindfulness to different areas of your life (love and relationships, work, stress, home, etc). This website is a great tool for both clients and counselors when looking to gather information, find resources, and put into practice mindfulness in your daily life.


(7) http://plumvillage.org/mindfulness-practice/
Mindfulness Practice ***
This website takes more of Buddhist approach when discussing mindfulness. It provides definitions of what mindfulness is and research and practice resources. It also provides information on retreats that focus on mindfulness and provides key Buddhist texts that help with the practice of mindfulness and staying in the here and now. There is also a blog which discusses using mindfulness in your daily life, along with coping with mental and physical health issues.


(8) http://greatergood.berkeley.edu/topic/mindfulness/definition
The Science of a Meaningful Life ***
I like this website because it discusses all aspects of mindfulness and studies behind it, but also focuses on the core tenant of mindfulness especially. It focuses on gratitude, altruism, compassion, empathy, forgiveness and happiness. This website is a great tool for quick and easy information about coping with stress and negative emotions.


(9) http://www.helpguide.org/
Help Guide *****
This website is great! You can find articles on coping with almost any mental illness, free of charge. It covers mental health, staying healthy, relationships, children and family, and life after 50. This website is great at helping you not feel alone in your struggles and provides information on coping skills and also information on issues in general.


(10)http://www.nhs.uk/Pages/HomePage.aspx
National Health Service ****
This website provides free information on everything from mental and physical health, to finding services and caregiver support. This website aims to provide people with as much information as possible about their help in order to aid them as much as possible with making the best informed choice. I like this website because it connects the occurrences of mental and physical illness and provides resources for coping with those issues.

Social Media and Counseling

There are many pros and cons when it comes to thinking about the use of social media in counseling. In regards to advertising and making your presence known as a mental health professional it could be advantageous in bringing in clients and collaborating with fellow mental health professionals. It is also helpful in being able to access resources for yourself as a professional and for your clients as well. It helps in building an online community and networking with other professionals and potential employers.

Linked In, twitter, blog posts/etc could be a great resources for clients to access when at home. If they are experiencing anxiety or depression, etc they can access these sites and perhaps use a deep breathing exercise or an article that can help them cope in the moment (of course in a crisis you would have already established a course of action to be taken).

Having a twitter or face book, etc to promote your practice could be a great way to reach out to people suffering with mental illness. Someone who is apprehensive about seeking out services may feel comfortable at least looking into services through the anonymity of the internet.

The cons I see with using social media while in the counseling field are various. It is possible that clients with boundary issues can seek out your personal information or perhaps tag you in inappropriate posts. It is imperative to maintain a separation between you counseling self and your personal life.

On Twitter for instance you could have issues if your account is on auto-follow and your professional account could post about subjects that are inappropriate.

Facebook also poses a threat in regards to having a business page. Depending on the setup of the page if someone follows you they may be able to post on your page. This also opens you up to inappropriate posts. There is also the issue of clients seeking out your personal page.

You also have to take confidentiality into account. You have to take ultimate care never to reveal information about your clients. Doing so can lead to serious legal issues. It is also imperative to be careful about what you advertise as the subjects you are a expert in.

Sources:
http://www.mastersincounseling.org/three-ways-social-media-can-benefit-you.html
http://www.mastersincounseling.org/four-major-drawbacks-to-social-media-use.html
http://www.mastersincounseling.org/what-therapists-need-to-know-about-facebook.html
http://www.mastersincounseling.org/what-therapists-need-to-know-about-twitter.html

Top Ten Twitters

1. National Institute of Mental Health (NIMH) (****)
@NIMHgov
This twitter is a great resource! They cover issues from Binge Eating Disorder to Depression and Anxiety. They have 756K followers and provide a user friendly platform for discussing mental health issues.

2. Buddhist Meditation (***)
@FindInnerPeace
Regardless of your religious affiliation this twitter can provide insight and support when working towards having peace and loving kindness in your daily life. It focuses on positivity and different meditation techniques that can help in managing stress, anxiety, and depression. They also post thought quotes from various Buddhist monks and meditation instructors.

3. Health Body Mind (***)
@GlasgowPsych
Glasgow is an independent psychological service based in Glasgow, Scotland. This twitter focuses on looking at what happiness means and ways to process your daily life and stay optimist about the future.

4. Mindfulness Project (**)
@LondonMindful
This twitter focuses on the here and now and self-compassion. They also post tips, videos, and articles about mediation, stress management, and setting a good example for others.

5. Teen Substance Abuse (****)
@ASKDrugAbuse
This twitter focuses on providing education about the prevalence and consequences of adolescent substance abuse. It provides resources for seeking treatment and outlines the signs of substance abuse for friends/family members who are concerned about their loved ones.

6. Substance Abuse
@Substance_Abuse (**)
This twitter account focuses on the physical effects of substance abuse and the health issues that come about with prolonged abuse. It also provides information on the history of substance abuse and the development drug use throughout the 20th century.

7. Centre for Suicide Prevention (*****)
@cspyyc
This twitter provides information, resources, and facts about suicide and suicide prevention. This is a place where you can post for support and receive updates on the most recent research.

8. WomenYouShouldKnow (***)
@WomenYSK
This twitter is catered to sharing stories of dynamic and strong women who have overcome tremendous odds. Issues covered are ones such as anorexia, bulimia, sexism, accomplishing marathons, etc.

9. Battling Bulimia (***)
@Prettyinthin
The hashtag is #NoBingeNewYear and details the struggle and mindset of someone struggling with bulimia. At first glance I thought it was a pro-bulimia twitter but upon further reading I realized it was just an honest depiction of the struggle, the most shocking of which are the maladaptive self-attacking thoughts that accompany the mental illness. This girl’s twitter shows her struggle with depression, anxiety, and perfectionism.

10. EH Depression
@depression (****)
This twitter focuses on depression awareness and tips for daily coping. It also covers issues such as eating disorders, perfectionism, anxiety, and anger. It provides information on signs of depression and strategies for improving physical and mental health.

Dealing with ADHD in Children and Adolescents

Hello everyone! I realize my log has been a little eclectic; I find it helpful each week to write about subjects that I have have learned something substantial about. I am interning as a substance abuse counselor for adolescents, and thus far it has been a wonderful clinical experience. In dealing with teenagers I have come into issues with trying to decide the best approach when forming treatment plans for teens who are dealing with Attention Deficit Hyperactivity Disorder (ADHD). It has only come up with a handful of my clients, but I have been doing research and discussing ideas with my supervisor, in order to have the best approach to providing the best care possible.

In general the typical symptoms associated with ADHD are: inattentiveness, hyperactivity, and impulsivity. These symptoms contribute to issues with behavioral/grades at school, issues with peers, problems with following rules at home and school, and issues with parental relations. It is though by the Center for Children and Families that three factors shape how a child/adolescent with ADHD will function as an adult:
(1) Effective parenting skills
(2) How the child/adolescent gets along with others their age
(3) School success

The Center for Children and Families advocates behavioral treatments for children/adolescents with ADHD, as opposed to medication. Behavior modification looks at the ABC's: Antecedents (events that occur before the behavior that has influence on the behavior), Behaviors (the things the child/adolescent does that are what parents/teachers want to modify), and Consequences (the events that occur after the behavior).

In a behavioral modification program the agent of change is educated on how to modify the antecedents and the consequences. Modifying the antecedents can help to change/eliminate the behavior. Modifying the consequences can also work to change/eliminate the behavior by removing or adjusting the reinforcers that are holding the problem behavior in place.

Typical Forms of Behavior Modification

Parent Training: In this approach you focus on parenting skills. This includes establishing rules and routines and having them reinforced at home. In treatment this can consist of weekly sessions (8-12 sessions) and then after the treatment has been implemented for the 8-12 weeks there are monthly sessions to continue to evaluate progress.

School Intervention: This focuses on behavior in the classroom, grades, and peer relationships. Teachers are educated in class management skills. On average this training lasts 2-10 hours. The clinician would record a baseline of the problem behaviors and then educate the teacher on how to implement an effective intervention. The clinician would evaluate the effectiveness of the intervention and then decisions would be made from there on how to proceed.

Child Intervention: With this the child/adolescent would be taught academic/social skills. This is aimed towards decreasing aggression, how to build friendships, and how to appropriately monitor themselves. These would typically be weekly sessions, sometimes group sessions in order to facilitate practice in social skills. This part of treatment is intertwined with the school and parental treatments.

ADHD treatment goes into much more detail, of course. These are just the basic overview of approaches.

Sources:
http://ccf.buffalo.edu

Top 10 Blogs/Podcasts

1. http://thehappyguy.com ***(3 stars)

This is a blog written by David Leonhardt. I would recommend this blog because it covers several different aspects of self care and explore the definition of happiness, which is something everyone seems to be looking for. He describes his blog as writing about “the good life” which he breaks down into: being happy and self fulfilled, at peace with oneself and the world around; protecting and enhancing one’s health; Efficiently using one’s monetary resources; Other stuff that might be fun or that we just want to share.

2. http://pattyspathtohealing.wordpress.com ** (2 stars)

This blog I would recommend to anyone who is recovering from childhood abuse. She posts honestly about her experiences going through therapy and dealing with anxiety and depression related to these experiences. For people struggling with these issues Patty provides honest insight to moments of strength and moments of suffering, and the things that help her cope every day.

3. http://www.mentalhealth.gov/blog/ **** (4 stars)

I recommend this blog because it works to raise mental health issues awareness and promote services. This blog covers a wide variety of mental health issues such as bipolar disorder, depression, ADHD, etc and works to De-stigmatize mental illness.

4. http://ribbonsbowsandhospitalbracelets.blogspot.com/ ***** (5 stars)

I am a little biased on this one because it is the blog of one of my cohort members. I recommend this blog because it covers growing up with a chronic illness. Kara writes a great blog that will provide comfort and reliability to anyone whop has a disability.

5. https://mentalhealthinmilitary.wordpress.com/ ***** (5 stars)

I am also a little biased on this one bc it is also a blog of my cohort member. This however does not take away from how well written and thoughtful it is. Kaylyn has passion for working with veterans and provides insight into mental health issues and the struggles that veterans experience after they return to civilian life, This blog is uplifting and comforting to anyone experiencing these issues, to those who love a veteran, and to mental health professional.

6. http://marc.ucla.edu/body.cfm?id=22 **** (4 stars)

I recommend this podcast because it provides weekly podcasts of free guided meditations regarding a variety of subjects. This podcast includes guided meditation subjects such as: standing kindness and meditation, sending kindness to the world, new year’s intentions, and mindful willingness to be what is. Tune in for a free meditation podcast.

7. http://www.mentalhealth.org.uk/help-information/podcasts/ ** (2 stars)

This podcast is helpful. It is helpful because it provides a wide variety of different mindfulness practices to help with mental illness issues. This podcast explores different types of healthy diet and exercise in regards to mental health.

8. http://www.adaa.org/podcasts-ask-learn **** (4 stars)

These podcasts are helpful because they provide information about disorders such as hoarding, PTSD, anxiety disorders, depression, etc. Each individual podcast is by a professional and provides helpful insight and resources.

9. https://itunes.apple.com/us/podcast/anger-management-institute/id205110845?mt=2 *** (3 stars)
Here you can prescribe for free to tune in to Podcasts regarding anger management from the Anger Management Institute podcast by Lynette Hoy, NCC, LCPC. She covers subjects such as anger and relationships, anger and divorce, how to talk out your anger, etc. This podcast can help anyone trying to manage their anger and become more peaceful.

10. http://www.cancer.net/coping-and-emotions/managing-emotions/grief-and-loss/understanding-grief-and-loss ***** (5 stars)
This podcast is aimed at helping those with cancer and friends and family members cope with the challenges and grief. They provide several podcasts regarding the anxiety, uncertainty, anger, and fear related to this serious illness and can be informational and comforting.

Anger and Forgiveness

Hello everyone! I hope all is well and you are getting proper sleep and managing stress well. The subject I would like to reflect on today is forgiveness.

I recently have experienced a theft from a roommate who moved out. Having dealt with lots of previous issues with her, this sent me over the edge into intense anger and resentment.

So where do you go from there? What do you do when you feel wronged and find the anger resulting from issues consuming and having a negative impact on your emotional health?

The first thing that is helpful: deep breathing exercises. I personally find it helpful to light a candle first. Sit in a quiet place and breath deeply from your diaphragm. In for 4 counts, hold for 4 counts, out for 8 counts. Repeat a few times until you feel more calm. This helps to clear you head space. If you are involved in any sort of spirituality it will help with meditation or prayer.

Repeat a calming or relaxing phrase to yourself, such as "relax." Keep repeating this while breathing deeply.

Stay focused on your goals. Yes, this situation is infuriating, but what responsibilities do you have to take care of. Pour you energy into spoiling your pets, completing assignments, or cleaning to help create a peaceful environment.

This is one of my favorite anecdotes regarding anger:

It is said that one day the Buddha was walking through a village. A very angry and rude young man came up and began insulting him, saying all kind of rude words.

The Buddha was not upset by these insults. Instead he asked the young man, “Tell me, if you buy a gift for someone, and that person does not take it, to whom does the gift belong?”

The young man was surprised to be asked such a strange question and answered, “It would belong to me, because I bought the gift.”

The Buddha smiled and said, “That is correct. And it is exactly the same with your anger. If you become angry with me and I do not get insulted, then the anger falls back on you. You are then the only one who becomes unhappy, not me. All you have done is hurt yourself.”

Do not forget to love yourself and forgive yourself for the anger you have felt. And work towards letting that anger go and forgiving the person who has hurt you. 

To quote Ted Mosby from the wonderful show "How I Met Your Mother":

"You may think your only choices are to swallow your anger or to throw it in someone's face. But there is a third option, you can just let it go. And only when you do that is it really gone, and you can move forward."

Sources:

http://beingraluca.com/someone-doesnt-accept-gift-gift-belong/

http://www.apa.org/helpcenter/controlling-anger.aspx

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