Coping with Holiday Stress

The Holidays are Coming!! Stress is a part of life--perhaps more so during the holidays. We expend energy everyday simply dealing with the difficulties of life. We must replenish or we will soon “run out of gas.”

Oct 25, 2017

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Photo courtesy of: http://www.mindpower.co.za/ As my good friend and colleague eloquently suggests in his recent blog post, “Understand Yourself”, being able to develop and employ self-supporting mantras can be invaluable in changing old worn out thought patterns that no longer serve us or limit our journey towards durable, healthy and happy lives. If I may, I would like to add to this excellent insight, a mantra that I use on a daily basis and with clients, which starts with, “My mind is powerful, therefore….”. A very simple phrase that can be used to attach positive meaning to any concern or issue. For example, “My mind is powerful, therefore today will be a great day!” or “My mind is powerful, therefore my body will heal!” etc... The reason this works so well is because your mind and heart will listen to your own voice. If you say it in the mind or out loud, it will become your reality! Furthermore, it helps to set the tone for self-awareness, empowering us to be mindful of what we are thinking and affording us a chance to use new tools to change behaviors and thoughts we no longer need or want. If we can be of any help to you, a friend or love one in working through mental health concerns, please give us a call or stop by during our office hours of 8am to 5pm Monday through Friday. We are here eager to serve and assist you in making change happen in your life. You deserve to be happy and healthy! Rick Reboiro, MS, LPC, CCTP. Well Spring Counseling, LLC.
16.11.2017
Well Spring Counseling
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Do you know how there are a lot of clichés and or common phrases that we all know and understand the meaning behind them.  There is a phrase that I would like to see become as common and known to you as well as some of the other phrases.  This is what I mean, I will start and you finish these sentences.  Every rose has it’s ….  The early bird gets the …..  Life is like a box of ….  You can’t have dark without …. Now, if you would like to, make this very important phrase a part of your daily inner dialogue.  I will start and you finish, I feel valuable when….?  Getting to know yourself and what makes you feel valuable is very important to me, I am really interested in your health and happiness and your need to be heard and understood.  How can I help?  Come visit us a Well Spring Counseling and find out.  Get to know yourself, you’re worth it.  Ask yourself and figure out, I feel valuable when….?  Just like this beautiful sunrise is the beginning of a new day,  I hope this is the beginning of you realizing how valuable you are and making it an everyday part of your inner dialogue.  I want the answer to "I feel valuable when..." to become known to you and as common to you as all the other common known phrases. Hope you have a great day,                       Richard Morse LMSW, CCTP             Contact us at www.wellspringcounselingllc.com
06.11.2017
Well Spring Counseling
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Is stress causing you to not enjoy the simple things in life, like simply smiling.  If you answered yes then try these activities that will help reduce stress.   1.  TRY PHYSICAL ACTIVITY.  You are probably thinking uh isn't there a different way. There might be, but this is amazing and it works if you just give it a try.  Perhaps you could break it down into 3 minute or 5 minute intervals.  Maybe do knee lifts for 2 or 3 minutes just to get your heart rate up, take a break then do it again.  Come on do it, it works and it helps.  Any physical exercise can work out stress and releases the pressure of feeling agitated, nervous or tense.  You owe it to yourself, you're worth it.  Remember, your body and your mind impact each other.  2.  TAKE CARE OF YOURSELF.  Pamper yourself.  Remember in this world, on this planet it is you vs. you.  You know what to do to treat yourself kind, this is just a reminder that you are worth it and you deserve the very best.  Sleep well, eat well, do your best to love and accept yourself just the way you are, at the same time have the attitude and mindset that you are ready to grow and there is always room for improvement.  Reward yourself for a job well done in all that you do.  Do something different, focus on enjoyment and smiling and creating positive things in life. 3.  MAKE TIME FOR FUN.  Play isn't just for kids.  Play is just as important as work.  Your well-being somewhat depends on your ability to not take yourself so serious and to goof-off a little bit, be spontaneous and remember fun is infectious.  When was the last time you gave goofing off and being spontaneous a try?  The truth is you can have fun no matter what you are doing if you really choose too. 4.  RELAX IT AWAY.  Are you thinking well it cant be that easy.  Perhaps it can be.  I would like to support you in thinking that it can be, let it be.  If stress is built up, close your eyes, take a deep breath and say to yourself, I am going to relax the stress away, it works.  Regardless of where your at you can breathe deeply and evenly and dream a wonderful dream.  Imagery, prayer, meditation and breathing are techniques that are at your exposure anytime, anyplace, remember to take advantage of them, they work.  They can and will take you mentally out of the turmoil and stressful moments.    Release muscle tension, find peace and tranquility by trusting the process. 5.  SHARE YOUR STRESS.  Did you know that by just simply talking to a concerned listener (counselor), it will reduce your stress.  Yes it is true.  Just by talking to a family member or friend who may see the situation in a different light can be therapeutic.  Yes it is true, you can diffuse the negative energy by talking or writing if your alone.  Dispel the tension cloud and bring a ray of clarity concerning your options.  Find a professional counselor that will support, empower, and provide a platform that will raise your level of existence to a whole new plateau.   LET YOUR STRESS FLOW AWAY! Visit us at: www.mywellspringcounselingllc.com LET ME HELP YOU BECOME THE BEST VERSION OF YOU THAT YOU CAN BE! Sincerely,  Richard Morse LMSW, CCTP     
06.11.2017
Well Spring Counseling
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Overwhelmed by all the tragic news lately, you're not alone. Remember the simple things in life to lift your spirits. Perhaps something as simple as looking at a beautiful picture can lift your spirits, let it. I took this picture while hiking a trail in Yellowstone, ah the simple things. I hope your spirit can be lifted by something simple today, let it be. #Attitude is everything. Sincerely, Richard Morse LMSW, CCTP See our website at:  www.wellspringcounselingllc.com
02.11.2017
Well Spring Counseling
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As I grow older I am convinced that attitude really is everything. Inviting a spirit of love, peace, forgiveness, and humility into your heart, soul and mind everyday, sometimes several times a day will definitely help with your attitude. I guarantee I will do it, will you? Please look forward to my upcoming blog, and please tell your friends and family to visit us at Well Spring Counseling, after all everyone needs a caring, helpful ear. Sincerely, Richard Morse, LMSW, CCTP
02.11.2017
Well Spring Counseling
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Photo courtesy of http://babyem.co.uk Are you dealing with depression? Anxiety? If you have answered yes to one or both of those questions, then it may be time to understand the impacts of the four DO’S and DON’T’S that may currently be a concern in your current lifestyle. Let’s start with the DON’T’S! Don’t consume caffeine, nicotine, alcohol or marijuana! These substances, consisting of both stimulants and depressants, can greatly contribute to intensification or exacerbating effects of symptoms associated with depression and anxiety. How? Quite simply, stimulants will amp up anxious feelings, making you feel irritable and out of control. On the other hand, depressants do exactly as it sounds by depressing the autonomic nervous system (ANS), which in turn causes you to feel low, blue or lethargic.     Now the DO’S! Do get adequate Sleep, exercise, quality food and sunlight. It is common knowledge that getting eight hours of sleep reduces anxiety. Ten to twenty minutes of light cardio or low impact exercise can help release endorphins and burn off excess energy, allowing the body to regulate anxious or depressive feelings. Eating a well-balanced diet of “live” foods rather than “processed foods” has been proven to improve homeostasis of the body. Lastly, sunlight provides vitamin D, which has been found to be a key player in regulating moods and emotions. In addition, sunlight helps to reset circadian bio rhythm in the body if our sleep routine is off or if insomnia is an issue. In closing, it may be a good idea to sit down and see if you are doing well with the DO’S and DON’T’S of depression and anxiety! If not, then it might be the right time to make some changes to your daily routine in order to improve your current lifestyle and to take back control of your life. By Rick Reboiro, MS, LPC, CCTP. Well Spring Counseling LLC.
31.10.2017
Well Spring Counseling
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THE HOLIDAYS ARE COMING!    Stress is a part of life--perhaps more so during the holidays. We expend energy everyday simply dealing with the difficulties of life.  We must replenish or we will soon “run out of gas.”      TRY PHYSICAL ACTIVITY.  If you are tense, nervous or agitated, release the pressure through       exercise or physical activity.  Try running, walking, sports, biking, playing tennis, aerobics, push ups,      sit ups, punching a bag, gardening, dancing, hiking, or jumping rope.  Physical exercise can work out      stress, will relieve the “uptight” feeling, will relax you and turn the frowns into smiles.  Remember,      your body and your mind impact each other. For more information on coping with holiday stress, attend the presentation by Bob Stahn on November 2, 2017 from 6:30-7:30 pm at the EIRMC Cancer Center on the Corner of Sunnyside and Channing Way.  Please see our website: www.wellspringcounselingllc.com
30.10.2017
Well Spring Counseling
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THE HOLIDAYS ARE COMING!    Stress is a part of life--perhaps more so during the holidays. We expend energy everyday simply dealing with the difficulties of life.  We must replenish or we will soon “run out of gas.”    SHARE YOUR STRESS.  Just talking to a concerned listener can help reduce your stress.  Perhaps a friend, family member or counselor can help you see your problem in a different and more manageable light.  If a trusted listener is not available, merely verbalizing or writing your concern can help diffuse the negative energy, dispel the tension cloud and bring a ray of clarity concerning your options.  If you feel your problem is serious, you might seek professional help from a therapist. For more information on coping with holiday stress, attend the presentation by Bob Stahn on November 2, 2017 from 6:30-7:30 pm at the EIRMC Cancer Center on the Corner of  Sunnyside and Channing Way. Please see our website: www.wellspringcounselingllc.com  
28.10.2017
Well Spring Counseling
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 THE HOLIDAYS ARE COMING! Stress is a part of life--perhaps more so during the holidays. We expend energy everyday simply dealing with the difficulties of life.  We must replenish or we will soon “run out of gas.”         TAKE CARE OF YOURSELF.  Pamper yourself.  You are worth your time and attention.  Get plenty of rest and eat well.  If you are irritable and tense from lack of sleep or if you are not eating in a healthy way, you will have less ability to deal with stressful situations.  Take hot bubble baths, get a massage, finger paint, snuggle in soft blankets and reward yourself for a job well done.  Find activities that give you pleasure and that are good for your mental and physical well-being.  Focus on enjoyment, health and the positive things of life.   For more information on coping with holiday stress, attend the presentation by Bob Stahn on November 2, 2017 from 6:30-7:30 pm at the EIRMC Cancer Center on the Corner of  Sunnyside and Channing Way.  Please see our website: www.wellspringcounselingllc.com
27.10.2017
Well Spring Counseling
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THE HOLIDAYS ARE COMING!    Stress is a part of life--perhaps more so during the holidays. We expend energy everyday simply dealing with the difficulties of life.  We must replenish or we will soon “run out of gas.” RELAX IT AWAY.  One effective strategy for reducing built up stress is to relax.  Turn your focus from doing, doing, doing to simply being where you will find satisfaction without striving.  Breathe deeply and evenly.  You can’t always change your physical environment, but you can dream a wonderful dream.  A quiet country scene painted mentally can take you out of the turmoil of a stressful time.  Change the scene by reading a good book or playing beautiful music to create a sense of peace and tranquility.  Take a nap or use systematic relaxation exercises to release muscle tension.  Meditate to bring inner serenity.   For more information on coping with holiday stress, attend the presentation by Bob Stahn on November 2, 2017 from 6:30-7:30 pm at the EIRMC Cancer Center on the Corner of  Sunnyside and Channing Way. Please see our website: www.wellspringcounselingllc.com
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