Anxiety rates are on the rise in the western world. In fact, in 2018 study on anxiety, it was determined that “1 in 5 five individuals deal with some form of anxiety and would be considered the highest prevalent form of mental illness in the United States”. Most people feel a lot of shame about not being able to control their anxiety or the fact that they have anxiety, however as research on this topic evolves we are coming to understand that changes in our culture have strong influences on the development of anxiety in our culture. For example, researchers have determined that 90% of the serotonin receptors are located in the gut. Therefore, the adage that “ you are what you eat” is quite right when it comes to an understanding some of the roots of anxiety in a modern culture which eats many genetically modified and processed foods. Additionally, many therapists would agree that the use of electronics increases social isolation and increases more self-comparison and negative perceptions of self and the world. In this podcast, Cait Beiler, MS and Sharon Wegman, MA, LPC, discuss causes of anxiety and strategies to deal with anxiety.
Newman, Tim (2018, May 5) Anxiety in the West: Is it on the rise? Retrieved from URL Naidoo, Uma (2019, March 27) Gut feelings: How food affects your mood. Retrieved from URL
We are in the dead of winter here in the Northeast. It’s cold, and the skies are gray most days, and there is not much joy in being outside UNLESS you look closely. When you search for beauty in the barren landscape, you can usually find it, but it doesn’t necessarily catch your attention as it does in the spring or summer when the colors are eye-catching.In spring and summer, beauty is natural to find with the vibrant colors tied to those seasons. On a recent winter walk on a wetlands trail, I saw myself prompted by God to look for beauty instead of looking at everything that was dead. When I forced myself to look for beauty in the winter landscape, I found it in the shapes of intricate weeds, winter berries, rocks, streams and a myriad of tree shapes. This is a perfect analogy of what is happening during dark seasons of your life. You can choose to look at the death of the season and/or you can also choose to look for beauty. I am not suggesting that we operate in fantasy regarding our reality ( which is another blog); however, I am suggesting that when you look for beauty, you tend to have a greater awareness of the creator. All of us have the need to have a greater knowledge of the creator’s presence when we go through dark phases of life otherwise we will feel more hopeless and powerless. Our challenge as we move through the dark season is to look for beauty. We need to look for points of light because even when a room is entirely dark a single flame of a candle can change your perspective of the darkness and give you the vision to move through the night. It’s cold and dark out there. Choose to look for beauty and light.
In the last months, I have been impressed with God’s sunset shows. I am not sure if it was that I was driving that direction at the time of the sunset or if it was because we had such a deary summer with lots of rain and clouds that I was aware of the sunsets, but none the less, I was mindful of the beauty. The artist in me wanted to chase the photography shot, but with each turn to try and capture the beauty, I found myself losing the vision as the sun was setting. I was chasing sunsets only to discover that they could not be caught. I felt like God said to me, “ Stop chasing sunsets. They are a gift for the moment, not for you to capture.” That started me thinking how sometimes in our effort to chase happiness, we miss the gifts of the day that are right under our noses. Are you aware of the sunset on your drive and are you grateful for the beauty? To maintain a positive outlook through whatever hard season you are going through, you are going to need to choose to recognize the beautiful moments in each day. I encourage people to look for the beautiful moments in each day by journaling what they are grateful for, and yet I understand the pain of being heartsick when month after month, year after year nothing changed in my health or another situation. Those heartsick moments are the moments when we start to lose hope hence our power. Each of us has troubles, and God says to stay in the moment of each day as opposed to worrying about the next day. The Message translation of the Bible says it well; Matthew 6:34 “Give your entire attention to what God is doing right now, and don’t get worked up about what may or may not happen tomorrow. God will help you deal with whatever hard things come up when the time comes.” Pay attention to the sunset, the baby smiling at you, the gift sitting on your desk from a friend, the tree outside of your window or whatever catches your eye, because it’s catching your eye because God is pointing it out to you for you to focus on to enable you to stay present at the moment. My drives home from work in the dark of night are much more enjoyable this time of year because people are putting up Christmas lights that bring beauty to my night drives. The holidays are a stressful time of the year and many times we need to look for beauty to stay present in our day instead of worrying about the things that are yet to be done. Let beauty drive your holidays, not stress and worry. In our new podcast, Sharon and Cait discuss emotional and spiritual strategies for Coping with The Holiday Blues in part two of our two-part series.
The holiday blues are authentic for many people. When people sing the phrase, “ it’s the most wonderful time of the year,” for many people the words could be changed to “it’s the most triggering time of year,” or “it’s the most depressing time of the year.” In climates where the weather becomes cold, and the sky is more overcast, depression symptoms increase because of the lack of sunlight and less time outdoors. November is typically the month I begin to see more cases of Seasonal Affective Disorder (S.A.D.); which is depression symptoms tied to less sunlight exposure in our part of the United States. In some parts of the world, overexposure to sunlight can also result in the same symptomology. In addition to an increase in seasonal depression, many people are triggered by losses that surface during the holidays. When we do not have loving family members with which to spend the holidays or have abusive family members, family conflicts, the death of a loved one, divorce, separation, addiction, infertility, or unhappy feelings about any of our current life situations, depression can arise. The holidays stir things up because of the expectations and images we have been told represent what an ideal holiday looks like. Thank you Hallmark Channel! So how does one deal with all the losses and depression stirred to the surface at once? Many people push it all down during the holidays because they feel too busy to process their emotions, but this creates issues for the physical body which experiences sleep disturbances, increased anxiety, lowered immunity, and a plethora of other physical issues. In this podcast, counselors Sharon Wegman and Cait Beiler begin to discuss “Coping with the Holiday Blues” with strategies for dealing with the stress the holiday blues create for your body. This podcast is part one in the “Coping with the Holiday Blues” series.
How do you feel after someone has manipulated, guilted or shamed you into doing something for them? You do not feel good about yourself. You feel shameful and have poor self-esteem after the matter. To compound matters, how do you feel when you have no choice in a matter, and you are not allowed to share your feelings or say no? You probably feel powerless and violated in addition to feeling guilty, shameful, condemned, and perhaps lacking trust in the other person. Unfortunately, parents in their own feelings of powerlessness sometimes resort to manipulative techniques to get their children to comply with their requests. We have all been there and done that type of behavior in the parenting journey, however, if we grew up with emotionally or verbally abusive behavior, we may not realize when we are being manipulative in our parenting. We desire to empower our children to move toward the design their creator has made them, but we take away some of the fuel they need to achieve their plan when we inadvertently steal some of their emotional strength via manipulative parenting techniques. In the attached podcast, Licensed professional counselor, Sharon Wegman, and counselor Cait Beiler discuss the seven cardinal sins parents can inadvertently do that harm their children. Ephesians 6:4 cautions parents, and our podcast focuses on these provoking behaviors:
From the dawn of time, we have documented stories from the Bible in which people did not know how to help others who were grieving and in emotional and physical pain. There are so many reasons that people are not skilled in helping those in distress. Those reasons can range from their own childhood trauma, lack of seeing it modeled and a plethora of other reasons. However, we are called to be a people who comfort those who mourn and many times our western culture does not know how to do that when pain lasts for longer than a couple of weeks. While the culture of the west is more educated in psychological distress such as depression and anxiety, we are less skilled in grieving with those that are mourning and long-term support of someone struggling for an extended period of time. In this podcast, Sharon Wegman, LPC and Cait Beiler of Wellsprings Solutions, LLC discuss a dozen ways that you can help those that are struggling.
I’ve been thinking a lot of the allegory of physical pain and emotional pain, and how you treat both as I go through extensive physical therapy for my physical pain. My physical pain requires me to focus on stretching out my muscles multiple times a day so that I am in less pain each day. It’s a challenge to choose to do painful exercises that take away time from other portions of my day, but my physical pain increases when I decide not to do the stretching exercises. Likewise, it is this way in the therapy process. Clients ask me, “How long will this take? How many months or how many sessions will this take to get better?” My response is always the same: to whatever level you put into practice the things that I tell you to do outside of the sessions is to what degree you will recover faster. Last time I was going through physical therapy, I had a severe achilles injury that required doing daily stretches. The problem was that I was in the midst of a move to another house and forcing myself to stop packing up my house and do the necessary stretching was very difficult. I wound up requesting that my doctor sign off on doing more physical therapy so that the therapist would force me to do the work I needed to do to get my leg back. The process of physical therapy took longer because I was putting many other things ahead of my recovery. Moving towards emotional pain and the work we need to do to recover ourselves to psychological health is a painful process. We are forced to stare down the things that we avoid dealing with in life, and we are forced to deal with the feelings that we would medicate by keeping our minds occupied. However, I have noticed that the higher my physical pain levels are, the more I self-medicate and the less I reach out to others. My mind is so preoccupied with my pain that I am unable to focus on giving proper care to those close to me. I realize that I must force myself to do the exercises that cost me time and pain in order to get better for both myself and others. My life is happier when I am pain free. I am not hindered in my daily life and the activities that I can choose to do when I my pain is lessened. The same is true for my loved ones. I give them better care when I am not focused on my pain. I am much more pleasant and amiable when my pain levels are down. How about you? How are you dealing with the emotionally painful things in your life? Are you facing them down daily or are you avoiding them at all cost? Each decision has its own payoff. Avoidance of the pain feels as if it lessens the pain in the short term, but the less we deal with it, the more the pain grows, the slower the process of recovery, and the less I give those whom I love the quality of care they need.