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).