Tag: counseling benefits

3 Reasons EMDR Therapy May Be for You

Written by dev on November 2, 2021. Posted in Blog.

What is EMDR Therapy?

EMDR stands for eye movement desensitization and reprocessing and is a form of psychotherapy commonly used on patients with previous trauma. Only certified therapists may practice EMDR therapy on patients. During an EMDR therapy session, patients are stimulated bilaterally. Bilateral stimulation is typically conducted with eye movements, tapping or vibrations. For example, a therapist may ask a patient to follow an object with their eyes from left to right, or hold hand vibrators in each hand with alternating pulses.

Can EMDR therapy be done in one session?

Although patients can experience significant changes after one session, EMDR usually takes a few sessions to for patients to reap the most benefits. EMDR therapy is actually conducted in eight phases from assessment to stimulation to closure. In phase one, therapists usually assess the patient to ensure EMDR is right for them and then works with the patient to develop a treatment plan. In phase two, certified EMDR therapists make sure the patient has multiple, effective techniques to conduct on their own when feeling triggered outside of counseling sessions. Because EMDR can be intense and cause rapid change in a person’s brain, it’s important patients to identify these feelings and know how to handle them as they occur. In stages three to six, the traumatizing memories are recalled and identified.

Once a patient has identified the visual memory and the thoughts and feelings surrounding that memory, the EMDR therapist can begin stimulation and direct the client to identify a positive emotion in place of the negative ones. For instance, a rape victim may originally associate their trauma with disgust, humiliation or weakness. Once the negative feelings have surfaced, the patient will bring forth a positive feeling like “I am strong” or “I am a survivor.” Phases three through six focus on associating these new, positive thoughts with the old trauma thus reworking the memory and encouraging healing.

Phases seven and eight are “closure” stages for the patient. Typically, patients are re-examined to determine their current mental health state or to see if the EMDR therapy was successful. The eight total phases can sometimes be done in one long session for those with a single traumatic event, but usually take several sessions over a span of time.

Would EMDR work for me?

Not everyone benefits from traditional therapy, and EMDR therapy can be most beneficial to those struggling with PTSD or trauma. EMDR does not require patients to recall the distressing event in detail, but rather just the visual memory and associated feelings. EMDR also tends to be quicker than traditional therapy because of its intensity. Those looking for a treatment plan with rapid outcomes and a high level of effectiveness may be a good fit for EMDR therapy.

Ultimately, you and your counselor will determine if this type of psychotherapy is right for you.

Does EMDR therapy actually work?

EMDR therapy has a high success rate. According to the Permanente Journal, “seven of 10 studies reported EMDR therapy to be more rapid and/or more effective than trauma-focused cognitive behavioral therapy.” Additionally, 12 more studies showed that patients were experiencing a rapid decrease in negative thoughts and emotions associated with distressing events.

Nearly 90% of patients with a single trauma can be processed within 3 sessions while patients with prolonged trauma may take several more sessions. PTSD is common in military veterans and EMDR is frequently used on these patients. In fact, a study reported that after 12 sessions 77% no longer had post-traumatic stress disorder.

It’s important to note that there can be some unpleasant side effects when going through EMDR therapy. The most common side effect is resurfaced, painful memories during, between or after treatments. The human brain sometimes suppresses painful memories (which is why EMDR works best to surface and re-process them) and these memories are likely to come to mind and cause distress. Certified therapists will work with patients experiencing these type of painful memories and provide techniques to manage them.

How do I schedule an EMDR appointment?

On Demand Counseling has several EMDR certified therapists across Mahoning, Columbiana and Trumbull counties. If you are looking to begin EMDR therapy, or if you simply want to learn more, you can ask your counselor or call your nearest On Demand Counseling location.

There are many resources for people looking for more about EMDR:

EMDR Institute, Inc.

EMDR International Association

U.S. Department of Veterans Affairs

VEN EMDR

3 Ways to Set Realistic New Year’s Resolutions

Written by dev on January 6, 2021. Posted in Blog.

New years can mean a lot of things to different people, but a common theme in America is that a new year brings a new self. However, just because the calendar has flipped, doesn’t mean we automatically change. We must make the change.

Setting goals to “lose 50 pounds” or “stop being stressed all the time” are not realistic new year’s resolutions and can have a negative effect on your mental health when you don’t meet your expectations. Keep reading to find out 3 ways to set healthy new year’s resolutions while maintaining a positive state of mind.

Be prepared for obstacles

Feeling beaten down or discouraged is most likely to happen when you can’t reach your goals. It’s important to be prepared for any obstacles that may come your way in your journey to fulfilling your new year’s resolutions.

Try setting smaller goals inside your new year’s resolutions to make sure you are achieving things one step at a time without overwhelming yourself. There are bound to be hardships that will stand in your way, no matter what the goal. When these hardships arise, try to think of why you set the goal in the first place. For example, if you set a goal to eat healthy and end up spending a weekend eating junk food, don’t give up. One blip in your journey doesn’t mean you’ve failed.

Those who struggle with mental health know how easy it is for our conditions to consume us, especially when we’re feeling low. Self-loathing and self-hate can take a toll on the success of your new year’s resolutions. When these depressive thoughts occur, try to distinguish feelings from facts.

2. Take your own advice

Think of it as you were talking to a friend. If your friend says “I want to lose 50 pounds in 6 months,” you wouldn’t encourage them to do it, you’d probably tell them that is unrealistic and to set a more reasonable goal.

Instead of setting a specific weightloss goal, try creating a new year’s resolution that centers around a healthy lifestyle, such as eating a full serving of vegetables each day. The National Alliance on Mental Illness (NAMI) suggests aiming for a diet low in refined sugar. According to NAMI, a diet high in refined sugar results in worsening symptoms in those struggling with mental health conditions.

Whenever a new idea for a resolution comes across you, try to take a step back and analyze it first. Is it realistic? Would you allow a friend to pursue this goal? If not, alter it to be more attainable. If you set your expectations too high, you may be setting yourself up for disappointment and even harsher self-image.

3. Compare and contrast your mental health habits

When you take time to reflect on your old habits, it makes it easier to develop new ones. Every new goal should come from a habit you wish to change, or else it will be difficult to measure improvement or success. For instance, to say “I want to stress less this year” won’t be specific enough. Instead, try reflecting on how you showed your stress. Did you lash out at loved ones? Did you shut down when others tried to help you? Change your new year’s resolution to “let people in more” or “practice 20 minutes of meditation when I’m feeling like lashing out.”

Reflective practice is a great way to start developing your new year’s resolutions to benefit your mental health. Reflective practice can help increase self awareness and empathy for others. So, what exactly is reflective practice? It’s simple: reflective practice is a tool for improving your learning both as a student and in relation to your work and life experiences.

What is SAD? And 3 Effective Ways to Combat It

Written by dev on December 14, 2020. Posted in Blog.

Depression can affect anyone and everyone, regardless of race, ethnicity, social and economic status or gender. But a form of depression that is not talked about enough is seasonal affective disorder, otherwise known as SAD.

What is SAD?

SAD is a form of depression where people are affected negatively by shorter, darker days due to seasonal changes. For example, summer days in Ohio are longer and warmer, while winter days end with the sun setting around 5 p.m. and the weather turning colder.

Who does SAD affect?

SAD can affect nearly anyone, but especially those who live in parts of the world where seasonal changes are more extreme. According to HelpGuide, women and younger people are affected the most out of any other group of people.

What are the symptoms of SAD?

Fatigue and mild depression are very common in people experiencing SAD. Other symptoms can include:

Sleeping too little or too much
Change in appetite
Weight gain
Feeling hopeless or guilty
Depression
Stress and irritability
Decreased interest in usual activities

How does SAD affect me?

SAD can affect your body due to many factors, with circadian rhythm being one of them. So, what is a circadian rhythm? A circadian rhythm is your body’s internal clock. Once established, your body will know when it’s time for bed versus time to wake up, and it will know when it’s time to eat. For instance, if you are someone who wakes up at 8 a.m. every day, eats lunch at noon and goes to sleep by 10 p.m., your body will get into the habit of adjusting to those patterns. Because of the established routine, extreme changes in weather or daylight will interrupt your body’s circadian rhythm and throw your body out of sorts thus causing changes in temperament and other bodily functions.

Other causes of SAD can include the production of melatonin and serotonin. Melatonin is the hormone that triggers sleep and serotonin is a neurotransmitter that regulates your mood. When the balance of melatonin or serotonin is off, your body can begin to feel drowsy or lacking energy. Reduced sunlight causes lower levels of serotonin making it more likely to become depressed and lose interest in normal activities while an increase in melatonin will cause you to become sleepier.

How can I avoid SAD?

It’s not easy to avoid SAD as it is your body’s go-to state when it is thrown off by seasonal changes. It’s also difficult for a doctor to diagnose patients with SAD, which is why it is important to ensure you are taking care of yourself year-round to help ease the symptoms of SAD. Read the below tips to help lessen the symptoms of SAD and improve self-care.

Get some exercise

Exercising has many benefits on your body and mind. If you have any built-up stress or tension, exercising can help release negative thoughts or feelings. If you do not have exercise equipment or belong to a gym, try taking a walk outside. The fresh air and natural light from the sun can also help to improve your mood, regardless of temperature.

Read a book

If you haven’t picked up reading, now is the time! SAD can make you feel disconnected from the world, and diving into a good book can help make you feel a part of something and pique your interest again. You may feel motivated by a storyline or connect with the characters in the book.

Journal

At times when it feels like no one is listening, journaling can be beneficial. Journaling helps you put your feelings together and write down whatever is bothering you. There are many forms of journaling such as guided journaling, bullet journaling, etc. Guided journals can be bought online through companies like Amazon and bullet journaling is as easy as writing short sentences of fragments in a notebook.

Pick up a hobby

Colder weather can affect your usual outdoor activities or daily routine, so picking up a new hobby can help ease your boredom or anxiety levels. There are plenty of fun and engaging hobbies to dive into while staying indoors. If you’re crafty, try knitting or scrap-booking. If you’re not-so crafty, try learning a new language or cooking.

How can On Demand Counseling benefit me?

On Demand Counseling offers mental health services in Mahoning, Columbiana and Trumbull counties. Counseling can be beneficial when you are wondering how to avoid SAD. Counseling and mental health services can help in the prevention and treatment of mental illnesses. Call us today at 330-270-8610 or visit our website for more information.