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Monday, August 30, 2021

Finding Peace in Christ: A Mindfulness Experience

Monday, August 30, 2021 @ 3:46 PM

Generations Church

This past year has been a challenge. Have you felt overwhelmed by stress or fear? Have you wondered where God has been in your life? This 2 hour seminar is designed to help you create moments of stillness through mindfulness meditation. We will discuss what God has to say about mindfulness, how to cultivate it, and how it applies to our faith as Christians. To sign up or to request more information, please email therapywithdavid21@gmail.com. The class is $20. The class will take place at Generations Church: 18422 Bloomfield Ave, Cerritos, CA 90703.

Monday, August 23, 2021

Let's peer into the beginning of Rational Emotive Behavioral Therapy & CBT

Monday, August 23, 2021 @ 6:13 PM

Let's take. journey into the realm of The Lord's insight, wisdom, revelation and knowledge. I mean, after all, He is Alpha and Omega, beginning and The End, Author and Finisher of our Faith, Omnipotent, Omnipresent, and Omniscient...well, you get the point.

Genesis 4:3-10, we see Cain and Abel. We can read through this and see the pattern of THOUGHT, EMOTIONS, DECISION, BEHAVIOR. Abel brought his best, Cain did not, and The Lord respected it. See verse 5, Cain was VERY angry AND his countenance fell. The Lord in His mercy gave Cain time, alternative thoughts and a way out in verses 6-7 (DECISION), and Cain let the emotions ride....BEHAVIOR in verse 8.

A thought came, emotions from the thought(s) arose, decision(s) were then made and was at the crossroads of the decision, which gave birth to a maladaptive behavior.

What a privilege it is to administer the love of god, The Word of God and walk in the wisdom of God, with and through, the mind of Christ, to assist people in their journey to health and wholeness!

Walk a Mile With Me Virtual Support Group

Monday, August 23, 2021 @ 2:10 PM

Elisha S Lee, CTCC

The focus of our group is to create a safe place of healing for those wanting to engage in conversation and self-expression related to the complexities as well as triumphs related to depression and anxiety. Topics include but are not limited to:

Various physical and mental symptoms of depression and anxiety
Fear and how it affects those dealing with depression and anxiety
Stress Management
Deep breathing techniques
Muscle relaxation
Identifying fearful self-talk with realistic thinking
Spirituality
Community Connection

Where: https://doxy.me/elishasleectc

Time: Each Tuesday starting September 14, 9:00-11:00 am Through October 26

Space is limited and pre-registration is required to save your spot. Please complete the registration form to schedule a free 15-minute phone consultation.

3 Ways College Students Can Manage and Cope With Anxiety

Monday, August 23, 2021 @ 1:42 PM

Elisha S Lee, CTCC

Is the pressure of everyday life keeping you up at night?

Are you having emotional outbursts as it feels like the walls are closing in dealing with everyday tasks?

Do your muscles tighten or tense up at the thought of an upcoming paper or project?

What you are experiencing are signs of you feeling overwhelmed. Here are three tips to assist in managing anxiety.

1.MAINTAIN A REGULAR ROUTINE OF PRAYER AND BIBLE READING

Maintaining a routine of spending time in God’s Word and prayer can center you and allow your perspective in a particular situation to be shifted. Establishing and strengthening your personal relationship with Christ can provide you with courage in times that you need to be brave. You can find support in times where you may feel like the situation is helpless. Hope when you may feel like the situation is hopeless. Increase your faith when situations appear to be impossible to overcome.

Studying God’s love can change how you see yourself and redefine how you view God’s love in your personal life and how you can show God’s love towards others. As you conduct these studies, you can create a vision board reflecting how God sees you. Having a visual picture reflecting images of how God sees you can be a daily encouragement that you can overcome the daily stressors of everyday life.

Meditating on the promises of God and speaking to them over yourself can help to remind you that where you start out at is not where you stay. This can be an encouragement when dealing with difficult challenges and facing stressors head-on.

2.BREATHING EXERCISES

The way that you breathe inhale and exhale can reflect the level of tension that your body is taking in. Breathing exercises are a form of deep relaxation technique that assists in managing anxiety. Breathing exercises can help to decrease

· Your heart rate

· Your respiration rates

· Your blood pressure

· Your skeletal muscle tensions

· Your metabolic rate

· Your oxygen consumption

· Insomnia and fatigue

· Migraines and headaches

· Asthma

· Headaches

· Self-blame

Studies show that breathing exercises can improve

· Skin resistance

· Increase wave activity in the brain

· Energy level and productivity

· Concentration

· Memory

· Stress builds up over time

· Self-confidence

Tension can show in shallow breathing and rapidly high in the chest. When you are relaxed, you breathe more fully and deeply. Abdominal breathing allows you to breathe more fully, deeply, and become more relaxed. This type of breathing:

· Increases oxygen supply to the brain and muscle

· Stimulates the nervous system

· Encourages greater feelings of connectedness between mind and body.

· Releases the body’s toxic substances in a holistic manner

Here is an exercise you can try:

· Put your hand on your abdomen and beneath your rib cage

· Inhale through your nose. Your hand should rise as you do this.

· Do a full breath. Pause. Exhale slowly through your nose or mouth

Studies show that regular practice of deep relaxation for 20-30 minutes a day can produce a more relaxed response.

3.RECOGNIZING AND MANAGING TRIGGERS OF ANXIETY

A trigger of anxiety is a fear of the unknown and feeling as if you are out of control. You may be constantly asking yourself what-if questions and playing different scenarios in your mind reflecting failure. This can lead to depression and muscle tension in your back, shoulders, chest, or stomach.

Creating a schedule where you include leisure activities can help you feel like you have control. The feeling of control and reduce stress and help you to have a more positive outlook in how you approach everyday activities. Having someone to talk to and develop a plan on how to manage your stress can help.

You’ll have a safe place to explore your feeling and discover an anxiety treatment plan that will meet your unique needs. Counseling can provide a place where you will know that you are understood and validated. Call 443-860-6870 and make an appointment for your no-cost initial consultation.

Wednesday, August 18, 2021

What is the Relationship Between Imposter Syndrome and Depression?

Wednesday, August 18, 2021 @ 5:43 PM

Elisha S Lee, CTCC

You’ve worked hard to be in your current position. Finally, you made it. But perhaps:

• You feel like a fraud.
• You feel like you are underserving of everything you have worked for.
• You may feel like you aren’t smart enough
• You may feel like you aren’t good enough
• You think success is difficult to achieve
• You think you are incompetent despite showing otherwise in your performance
• You are afraid of not meeting other people’s expectations and letting them down
• You feel like you are your past successes and hard work was due to luck
• You feel uncomfortable receiving praise or congratulations
• You are disappointed over your current accomplishments. You feel like you could have done
better despite your accomplishment and doubt your success.
• You put yourself in constant pressure to achieve better than you did before.

You may feel this way at your place of employment, but it can also affect other areas of life. It can affect anyone from athletes, scientists, or office workers. Those who are high achievers are more commonly known to experience Imposter Syndrome. These feelings of inadequacy can bring you to a place of feeling stressed, anxious, and depressed.

How Does Someone Experience Depression When Dealing with Imposter Syndrome?

Psychologists coined this term in the 1970s as there appeared to be more professional women struggling with self-doubt, feeling incompetent, and expressed fears of not performing well. No matter how hard you try, you are never good enough nor worthy of the good that you are receiving from others. As a result, you may feel:

• Helplessness
• Worried all the time
• Racing thoughts
• Having the strong desire to isolate yourself from others because you don’t want them to see
the real you

Depression comes as you recognize that you can never reach the level of competence that you think you should have. Therefore, nothing you do is ever good enough. As a result, you may decide to give up as the situation appears to be something you can never resolve.

How Does Someone Who Struggles with Imposter Syndrome Display This Type of Behavior?

You can display yourself as someone who is dealing with Imposter Syndrome in different types of ways:

• Perfectionist – You are perfect and show yourself to be perfect, despite your physical and mental health. You are constantly wearing a mask, and no one sees the real you.
• Superwoman/ Superman – You are constantly saving the day. You are a work addict and constantly pushing yourself. You work all the time and have no balance nor time for a social life nor self-care.
• Natural Genius – You have big dreams and lofty goals. Instead of scaling, you will set up a goal to do the big things on the first try.
• Expert – You never feel like you are good enough, despite the time you’ve spent in learning your craft, gaining your degrees, and certifications.

As you can see, it is easy to feel frustrated, stressed, and anxious because no one can meet the expectations that you set for yourself. There are no set causes for someone who deals with imposter syndrome as it can be a variety of factors such as upbringing, personality, temperament, and genetic make-up.

What Can You Do to Overcome Depression and Imposter Syndrome?

There are five things you can do to overcome Imposter Syndrome:

1. Prayer and Spending time in God’s Word – Take time out of your day to pray and read the Bible. Focus on Scriptures that reference how God sees you and how much He loves you.
2. Acknowledge – Before overcoming any challenge is to admit the challenge exists. From there, you can develop a strategy to begin to change your mindset.
3. Take Steps to Have a Balanced Lifestyle – Rediscover what you like about yourself and what makes you happy. Have fun with it and do those activities. Get out of your comfort zone and try doing new things.
4. Pay Attention to Your Health – Make your health a priority. Pay attention to your diet and exercise routine. Studies have shown that having a healthy diet and maintaining a healthy exercise routine can alter our perspective in a positive way.
5. Talk to someone - Talking to a good friend or counselor regarding how you are feeling can help you in your healing journey.

Get Help Today

You don’t have to continue feeling like you are struggling with Imposter Syndrome and Depression. You will not be alone in your healing journey. It is a journey that I will walk along with you. As you receive counseling and support, you will find joy again.

Call 443-860-6870 for your no-cost initial consultation today.

Monday, August 16, 2021

Ladies Mental Health Peer Groups: "Beh Best"

Monday, August 16, 2021 @ 10:10 PM

MedCentre PLLC

Calling on ladies to get together, support one another via virtual Zoom groups - Let's "kiki" or chat!

Women's Mental Health

Monday, August 16, 2021 @ 10:04 PM

MedCentre PLLC

Life issues for support

Thursday, July 29, 2021

Are You A Highly Sensitive Person

Thursday, July 29, 2021 @ 4:19 PM

If you are a highly sensitive person (HSP), you may often hear people say things to you that sound like these:

Just STOP being sooooo sensitive!
The world does not revolve around YOU!
You need a break!
You are over-reacting!

Many of my clients are HSPs. They seem to feel things more deeply than others. They seem to be more sensitive to – well, to everything. They are often more sensitive to textures, sounds, lights, people, smells, the moods of others, and their own thoughts and emotions. They are also more spiritually sensitive. In many ways these people are gifted. These special people are the artists, musicians and worshippers that draw us to them because of the depth of their understanding and insight. If you are or someone you know is an HSP, this article may help to understand the challenges you face and how to develop strategies for coping better with the challenges faced by an HSP.

To read the full article please go to: https://www.experiencematterscounseling.com/post/highly-sensitive-people

Wednesday, July 21, 2021

10 Ways to Manage Social Anxiety as Restrictions Lift

Wednesday, July 21, 2021 @ 9:12 PM

Elisha S Lee, CTCC

How have you been navigating through post-pandemic social gatherings? I was in a meeting the other day where we discussed this very topic. While restrictions are being lifted, many people are not comfortable with going out and resuming the life they had before the pandemic. From the conversations I have had with several colleagues, you are not alone if you are currently feeling this way. It may even feel particularly worse for you if suffer from social anxiety.

Levels of anxiety can increase when you feel like something is beyond your realm of control, and this may be one reason why you are feeling reluctant to resume your former life post-pandemic. One remedy for this is to plan. Having a plan or strategy will help you feel more comfortable you head back out into the world.

HAVE A PLAN
What you include in your plan or strategy for gathering in groups may vary to the outing or the group of people that you are going to be around. It is okay for your plan to look different and not be the same every time.

1. Bring a Friend. One thing to consider when going to social gatherings is bringing a friend. It always helps to have someone with you. Having a good friend to lean on can help you build your confidence when going into uncomfortable spaces.

2. Limit Time. There is not a rule book that states that you must stay the entire time at an engagement. If attending an event is overwhelming, then limit the time you spend there. Having control of your time can help to lessen the anxiety you may be feeling when attending the event.

3. Exercise. Taking time to exercise and work out increases endorphins that help relieve stress. Regular exercise helps to make you feel more comfortable in stressful situations. You are setting yourself up for success by exercising regularly.

4. Do a Practice Run. Taking a drive a few days before the event and visualizing what the experience may be like or what it could be a way to make you feel calmer about attending the event.

5. Socialize in Other Ways. Many events have become hybrid with an option to choose whether to meet at a location or virtually. You can continue to meet others online and socialize if you are uncomfortable meeting people in person.

6. Visualization. Visualize yourself at the event. Seeing yourself at the event and imagining different scenarios can help calm any fears of what may or may not occur at the event.

7. Deep Breathing. Deep breathing helps to regulate digestive issues, heartbeat, rapid breathing, and blood flow. It also helps to avoid the response of fight or flight when facing scary situations.

8. Gratitude. Living a life in a place of gratefulness helps to lessen anxiety. Focusing on the good things and the positive people in your life instead of what is missing or what you don’t have can help change the perspective of upcoming stressful events.

9. Compassion. Show yourself and others compassion. People are at different places when it comes to deciding how to navigate through life as restrictions start to lift. Proverbs 12:25 says, “Anxiety weighs down the heart, but a kind word cheers it up.” Do what makes you feel comfortable while respecting others’ choices in the process.

10. Prayer and Meditation. Prayer and meditation of Scriptures can also help with getting relief from anxiety.


GET HELP TODAY
Do you need help figuring out what plan will work for you? Getting the support of counseling can help you with the anxiety you may be feeling. Call 443-860-6870 to schedule a no-charge initial counseling session today.

3 Ways Depression Affects the Brain

Wednesday, July 21, 2021 @ 9:07 PM

Elisha S Lee, CTCC

Have you had a bad mood that you cannot shake?

Are you constantly feeling sad and hopeless?

Are you having difficulty sleeping or are you sleeping too much?

Are you always tired?

Have you experienced weight gain or loss?

Are you experiencing restlessness?

Is your sadness stemming from feelings of shame or guilt?

Are you having difficulty concentrating?

Do you have the desire to escape and run away from your problems?

You are not alone. Depression is a common mental illness affecting many people. It can be debilitating and cause serious complications. Sadness can impact the body by increasing fatigue, cause digestive issues, and produce chronic pain. Untreated depression has the capacity of altering the brain, making the episodes worse.

1. DEPRESSION CAN AFFECT CORTISOL AND MEMORY IN THE BRAIN

The hippocampus releases the hormone cortisol. When there are stressors, it floods the hippocampus thereby stunting the growth of neurons. When the hippocampus shrinks in size, there can be memory loss. The problems of memory can show through forgetfulness or bouts of confusion that you may have when in conversation with someone. As a result, studies have shown that there is a tie between short-term memory loss and depression.

2. DEPRESSION CAN AFFECT YOUR EMOTIONAL RESPONSES – THE AMYGDALA

When you are depressed, the amygdala in your brain can be enlarged. When the amygdala is enlarged, it becomes more active. This can lead to deep disturbances, changes in how you handle anxiety, as well as other hormones. It is not uncommon for people who have depression to also experience anxiety. Side effects include:

· Memory problems

· Difficulty thinking clearly

· Guilty feelings or feelings of hopelessness

· No motivation

· Sleep or appetite problems

· Anxiety

As a result of the amygdala being enlarged, you may experience more intensity within the emotions you have. For instance, if you’re remembering a painful memory, then the pain of that experience will be more intense than it would be for someone who isn’t depressed.

3. DEPRESSION CAN AFFECT INFLAMMATION IN YOUR BODY – MEMORY AND MOOD

Studies have shown that there is a link between inflammation and the brain. The more depressed you may be, the more problems you may have with depression. Reduced oxygen is linked to depression in the body. An inadequate amount of oxygen can lead to inflammation within the brain. The death of brain cells has an impact on memory and mood. It can also speed up aging within the brain.

THE TIE
The correlation between depression and how it affects the brain is yin and yang. This connection between depression and how it affects the brain can be deep and widespread. Unfortunately, it can worsen over time. But there is hope. Studies show that brain circuitry is affected by joy, healthy pleasures, and positive emotions. What do you enjoy doing? Doing things we like focusing on things we can control, helping someone, enjoying a good meal, or taking a walk are ways to activate brain circuitry and reverse depression. Depression, when treated, can be life-changing and you can experience better health in your physical body.

Perhaps you have been sad for so long you do not remember what brings your joy. You want to get better but do not know-how. Working with a counselor can help you rediscover what makes you happy and what brings you joy. While you may no remember what made you happy, through counseling, you can discover yourself again.

You will not be alone in your healing journey. It is a journey that I will walk along with you. With counseling and support, you will find joy again.

Call 443-860-6870 for your no-cost initial consultation today.