Author: Amy Urbanek LPC

Don’t Let Feeling Overwhelmed Get the Best of You

Sometimes, life can feel like it’s way too much to handle. Juggling work, family, friends, and school can lead to feelings of stress and overwhelm that are hard to shake off. But don’t let feeling overwhelmed get the best of you! There are lots of ways to cope with stress that you might not have considered before. Here are a few tips on how to deal with feeling overwhelmed when it starts weighing you down.

Take a break

First, let’s start with taking a breath, a nice deep breath where you fill your lungs and then let the air flow out. When you’re feeling overwhelmed, it’s important to take a step back and give yourself a break.

Whether that means taking a few minutes to yourself to relax and clear your head, or taking a day off from work, giving yourself some time to recharge can make a world of difference. And remember, it’s okay to ask for help when you’re feeling overwhelmed. There’s no shame in admitting that you need some assistance.

For example, if there are too many things on your plate at work and you have been handling them all on your own, it may be worth talking to a supervisor about hiring more staff so that everyone can get the help they need. Not only will this allow people to be more productive, but it also gives people a chance to learn new skills which could lead them into new careers down the line.

Identify the source of your stress

A lot of times, feeling overwhelmed can be traced back to taking on too much.

Whether you’re trying to do too many things at work or at home, it’s important to take a step back and assess what you can realistically handle. Once you’ve identified the source of your stress, you can start taking steps to fix the problem. If you’re working too hard, try delegating some tasks to others. If you have a full schedule with no time for yourself, cut out something from your daily routine so that you’ll have more time for everything else. Finally, if you feel like there are just too many obligations in your life, ask yourself if any of them are really necessary. For example, maybe you don’t need to volunteer for every event in town if they’re all scheduled around the same time!

Write it down

Write down what’s causing you to feel overwhelmed, and then make a plan to tackle each item one by one.

One of the best ways to deal with feeling overwhelmed is to simply write it down. This will help you feel more in control and less stressed. Additionally, try to take some time for yourself each day to relax and de-stress. This can be anything from reading a book, taking a bath, or going for a walk. Be sure to give yourself at least 10 minutes per day, even if it means waking up earlier than usual or staying up later than usual. By doing this you’ll find that not only are your mental health and physical health improved but so are your relationships with others as well as your work productivity.

Try writing out self-care activities you feel you could start today on my Self-Care Checklist! Click Below the image to download a fillable PDF version!

Sleep on it

When you’re feeling overwhelmed, it’s important to take a step back and get some perspective.

Sometimes, all you need is a good night’s sleep. Other times, you might need to take a break from whatever is causing you to feel overwhelmed and come back to it with fresh eyes. In any case, don’t let feeling overwhelmed get the best of you. There are many ways to deal with this so that it doesn’t overwhelm you. If one method doesn’t work for you, try another one.

Add up what is going right for you

Every day, it can feel like we’re constantly bombarded with things that overwhelm us. From work to personal life, it can feel like we’re constantly juggling and never getting ahead. But it’s important to remember that we’re not alone in feeling this way and that there are things we can do to manage our feelings of being overwhelmed.

Here are five things to keep in mind:

1. Remember that you’re not alone. Other people feel just as overwhelmed as you do. It may be comforting to know that there are others who share your experiences, who have gone through what you’re going through right now. It’s always a good idea to reach out when you need support or just need someone to talk to about what’s going on. There is no shame in asking for help; reaching out for help when you need it shows strength, not weakness.

2. Manage your time wisely by making lists, scheduling meetings and events, etc.;

3. Take care of yourself by eating healthy food, exercising regularly, sleeping enough hours each night and practicing self-care rituals;

4. Focus on the positive by noticing all the things that are going well in your life – even if they seem small at first glance – from friendships to small successes at work ;

5. Prioritize what matters most to you and limit the time spent on other tasks. If it doesn’t matter to you, don’t spend any more time than necessary doing it.

Finally, Reflect on your strengths, not your weaknesses

When you’re feeling overwhelmed, it’s easy to focus on all the things you’re not good at. But instead of beating yourself up, take a step back and reflect on your strengths. What are you good at? What do people always come to you for help with? Focusing on your strengths will help you feel more capable and in control.

Here are some of my favorite stress-relief recommendations!

Disclosure: Some of the links below are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalize a purchase.

These cards are great for stress relief tips and self-care ideas and small enough to go with you!

Stress balls are great for physically focusing on something and letting out some pent up stress.

I love using sand trays and sand gardens at home for myself and in my office when I see clients. It’s a great way to give yourself a break to focus on doing something calming and meditative.

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The Importance of Finding the Right Fit in Psychotherapy

When deciding to pursue psychotherapy, you may be surprised by the variety of approaches and techniques you can choose from. What’s the difference between cognitive behavioral therapy and dialectical behavioral therapy? How does EMDR (eye movement desensitization and reprocessing) differ from traditional therapy? Which approach is best suited to your needs? How do you determine if the therapist you choose to work with has the right fit with you? We’ll discuss all these questions in this article on finding the right fit in psychotherapy.

Figuring out your needs

Before you start therapy, it is important to figure out what you need and want from the process. Do you need someone to talk to about your problems? Are you looking for guidance on how to cope with a difficult situation? Are you hoping to gain insight into your behavior? Knowing what you need can help you find the right therapist.

If you need someone to talk to, look for a therapist who offers psychodynamic or cognitive-behavioral therapy (CBT). These approaches focus on the thoughts and feelings that are contributing to your problem. If you’re having trouble coping with a difficult situation, try dialectical behavioral therapy (DBT), which teaches skills that are useful when dealing with challenging situations. Other options include family therapy, couples counseling, or psychoanalysis. Find someone who has experience treating people with similar needs as yours and ask them questions about their practice before you commit to working together.

What you look for in a therapist

When you’re looking for a therapist, it’s important to find someone who you feel comfortable with and who you feel understands you. It’s also important to find a therapist who is a good fit for your specific needs. If you’re looking for someone to help you with anxiety, for example, you’ll want to find a therapist who specializes in treating anxiety.

Figure out what traits you feel you’d want in a therapist and in sessions. Some people prefer a therapist who gives them suggestions on how to improve their lives. Others might be more open to discussing their past trauma than having solutions suggested for them. Some people like therapists that will push them harder than others or those that can give them guidance without pushing too hard. Some might want something quick and informal while others might need an intensive therapy experience that takes years.

How to find a good fit

It’s important to make sure that the therapist is licensed and has experience treating people with similar issues to what you’re dealing with. If you can find a therapist who meets all of these criteria, you’ll be on your way to getting the help you need. The key is to do your research and find a therapist who makes you feel at ease from the moment you walk into their office.

What makes a good fit? The importance of finding the right fit in psychotherapy is about feeling like your therapist understands where you are coming from and has been trained appropriately.

How long does it take to know it’s a good fit?

It’s important to find a therapist that you feel comfortable with and can trust. This can take some time, so don’t be discouraged if you don’t feel a connection right away. It’s important to meet with a therapist for at least a few sessions to see if they are a good fit for you.

If you’re not comfortable with your therapist, or if you don’t feel like you’re making progress, it may be time to look for someone else. Therapists can have different approaches depending on their training and background, so be sure to ask about their approach before making an appointment. Therapy is not one size fits all; it is very individualized. A good therapist will want to get to know you and your history before suggesting any treatment plan.

Why finding the right fit is so important

In therapy, feeling heard is essential. When we feel heard, we feel seen and validated. We feel that our experiences and thoughts matter. And, importantly, we feel hopeful that change is possible. These feelings help us stay engaged in therapy which helps us heal. The sense of safety and trust created by a therapist can be very healing for those who have experienced trauma or abuse.

It’s important to find a therapist with whom you are comfortable so you can feel heard, understood, accepted, and supported as you work on healing from your past or present struggles. You may need to try out several therapists before finding the right fit. Or, if you’re thinking about breaking up with your current therapist, it’s important to give yourself time before starting again because this will allow you time to process what happened between you and your former therapist.

What do I do if I feel my therapist isn’t the right fit for me?

You might feel like your therapist isn’t the right fit for you if you’re not making progress, if you don’t feel comfortable, or if you just don’t click. It’s important to find a therapist who is a good fit for you, because therapy only works if you’re comfortable and able to open up. If you don’t feel like your therapist is the right fit, here are a few things you can do:

1. Talk to your therapist about your concerns. Sometimes therapists have their own thoughts on what might be going on, but it’s always worth hearing them out.

2. See if you can meet with a different therapist after letting your current therapist know you are moving on.

3. Consider if a different form of therapy might fit your needs better, such as couples counseling or a group support setting instead.

So to wrap it all up…

Before you start therapy, it is important to figure out what you need and want from the process. Find someone who has experience treating people with similar needs as yours and ask them questions about their practice before you commit to working together. The key is to do your research and find a therapist who makes you feel at ease with the process. It’s important to find a therapist that you feel comfortable with and can trust. This can take some time, so don’t be discouraged if you don’t feel a connection right away. It’s important to meet with a therapist for at least a few sessions to see if they are a good fit for you.

It’s important to find a therapist with whom you are comfortable so you can feel heard, understood, accepted, and supported as you work on healing from your past or present struggles. If you don’t feel like your therapist is the right fit, talk to your therapist about your concerns. Consider meeting with a different therapist if you decide to change providers and consider if a different form of therapy like couples counseling or a group therapy setting might be a better fit for you right now.

The Importance of Routines

Creating a routine is a great way to take care of yourself, as well as keep up with life’s daily tasks. What routine does your morning look like? Is it different during the week than it is on weekends?

Disclosure: Some of the links below are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalize a purchase.

Creating routines is something humans have been doing since before history was recorded. We create routines because they provide security: knowing what you’re going to eat or what you’re going to wear gives you a sense of control over your life. Routines also provide order: who has time for chaos when you have three kids, two dogs, and a full-time job? Routines are also healthy: eating breakfast starts off your day right and getting some exercise is good for your mind and body. The bottom line is that establishing routines is an important component of being organized and being efficient.

You’ve likely heard the term routine before, but you may not have much experience with it. While some people might consider routines to be boring or tedious, they play an essential role in a healthy and productive life, especially when it comes to personal wellness. Routines help you take charge of your daily tasks by breaking them down into bite-sized pieces. In this way, you can easily check off items on your to-do list without having to constantly worry about getting everything done!

So, What Exactly Are Routines?

Routines are patterns of behavior that we repeat regularly. They can be helpful in many areas of our lives, including our physical health, mental well-being, and productivity. For example, getting a good night’s sleep after an exhaustive day requires a routine to fall asleep at the same time every night and wake up at the same time every morning. Also, developing routines for eating healthy foods will help you stay on track with your diet plan because it’s easier to stick to healthier options when they’re always available instead of waiting until you get hungry before deciding what to eat.

How Do I Get Started on Creating Routines?

Creating a routine is important when it comes to organizing your life into manageable chunks of time. This is especially true when you’re working full time or have kids – there is just never enough time to go around!
The book “Atomic Habits An Easy & Proven Way to Build Good Habits & Break Bad Ones” by James Clear is a favorite of mine for an action-oriented plan for changing behavior and building habits.
You can look at and order a copy here: Atomic Habits by James Clear
Here are three steps to creating an effective routine:
1) Make sure you set goals that align with what you want in life (what kind of lifestyle do you want?)
2) Take inventory of what you need right now (find balance between personal time and time spent on family, friends, community, hobbies)
3) Write down specific steps to take in order to accomplish these goals
Other tips to keep in mind include:
1. Start small – routines don’t have to be elaborate or time-consuming. A simple daily routine can make a big difference in your overall well-being.
2. Be consistent – try to stick to your routine as much as possible, even on weekends or days off. This will help your body and mind get into a healthy rhythm.
3. Set realistic goals – if you’re new to routines, start with something achievable that you can realistically stick to.

The book Tiny Habits: The Small Changes That Change Everything” by BJ Fogg, PhD, is a great one to look at for suggestions on how to build habits into your daily routine. 

 You can get here: Tiny Habits by BJ Fogg, PhD

Types of Routines

There are all sorts of routines you can incorporate into your life in order to make it more efficient and productive. Some examples include:
-Waking up at the same time each day
-Exercising for 30 minutes every morning
-Taking a quick shower before work
-Putting on makeup or getting dressed before leaving for work
-Making lunch for the week on Sunday night
There are many other routines that people find helpful in their daily lives, and you may want to experiment with some new ones! Remember, though, that it is important not to be too rigid with these routines as well; sometimes we need some spontaneity!

Examples of Some Helpful Routines To Try

Are you feeling frustrated because you have yet to find a routine that works for you? One way to get started is by creating a morning routine. 

A morning routine helps you start your day off right, so when you wake up you’re energized and ready to take on whatever comes your way. Plus, it’s always great to know what time you need to wake up and what time you need to start getting ready.

A morning routine also helps create structure in life. It’s important for everyone – even the busiest person – to have some type of daily structure or routine that helps them feel organized and grounded.

Here are some examples of activities that might make up a morning routine:

  • Spend time reading something positive 
  • Meditate 
  • Eat breakfast 
  • Spend time practicing gratitude 
  • Do some yoga stretches

How about in the evening?

Whether you like it or not, life has a way of taking over. But what if you had just one hour of intentional time before bed? We are all busy, but that doesn’t mean you have to sacrifice sleep or shut off your phone for an hour before bedtime. 

It is actually beneficial to have an hour routine in place before bed:

1) Log off social media

2) Shut down any open tabs on your phone, laptop, or tablet

3) Turn off notifications on your phone

4) Read a book, meditate, or journal

5) Drink warm water or tea or take a warm bath or shower if you want to relax your body more

6) Turn off lights

So, To Recap

We all have routines in our daily lives — whether it’s in how we prepare our morning coffee or how we get ready to go to work, there are things that we do every day without even thinking about them. Those little things can add up to a big impact on your overall quality of life. A good routine ensures that you’re getting enough sleep, eating the right foods, and getting exercise in each day, allowing you to live more healthily and feel better about yourself overall. You know what it means to have a routine because we all have them. So whether you live with one or without one, start by thinking about what it means to you and what you want it to mean to you.

Check out more Recommended Resources and Books Here

Walking The Talk in Therapy

Hello and Welcome to My Therapy Blog!

I’m introducing “Walking the Talk” as a place for people to find information on topics ranging from “What exactly does my therapist write about me in notes?” to “How can I work on stopping my panic attacks when they start?”.

Walking the Talk comes from the idea that I feel as a counselor my job isn’t just to “Talk the talk” in therapy but to also “walk the walk” and be authentic in my day-to-day life as well. I plan to roll out two sections for the blog to address the “Talking the Talk” in therapy related to types of therapy, what to look for in a good therapist, ways to work on therapy topics between sessions, and more. “Walking the Walk” is going to focus on the ideas of self-help practice and keeping up to date on the latest research and news in Psychology and Counseling. Together we’ll “walk the walk” of developing healthy habits and self-care practices that help us in our daily lives as well as “talk the talk” of therapy so you can better understand the world of the counselor as well as my own personal experiences and struggles as a counselor.

I’d love feedback on what you might like to see addressed in “Talking the Talk” related to topics regarding what to expect in therapy or “What is Cognitive Behavioral Therapy”, etc. I also would love to know what you’d like to read about regarding topics on self-care like stress management, time management, how to practice mindfulness, etc.

Check out my Recommended Resources and Links Here

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The Journey Begins – Beginning Therapy

Thanks for joining me!

Check out the Introduction to my blog here: Walking the Talk in Therapy Blog

Good company in a journey makes the way seem shorter. — Izaak Walton

Therapy, or psychotherapy, is the process of helping a person change their thoughts and behaviors to overcome emotional issues and/or learn new skills in order to function more effectively and live more productively in day-to-day life. The journey into therapy can be very exciting, but also come with its fair share of challenges and pitfalls as well! How can you begin your therapy journey the right way? This guide will provide you with tips on how to get started in therapy, what to expect during the process, and how to get the most out of it all along the way!

Tips to Consider Before Starting Therapy

Before you start therapy, it’s important to decide why you want to go. Are you looking for help with a specific issue? Do you want to work on your overall mental health? Once you know what you want to work on, you can start looking for a therapist that specializes in that area. Therapists come from different backgrounds and have different philosophies when working with clients. The good news is there are many therapists who specialize in multiple areas and even offer sliding scale rates if finances are an issue.

What the First Session Might Look Like

A first therapy session is typically focused on getting to know the client and establishing trust. The therapist will ask questions about your current situation, family history, and any other relevant information. They will also explain their approach to therapy and how they plan to work with you. This is a time for you to ask any questions you have and get a feel for whether or not this therapist is a good fit for you. Once the initial meeting is complete, your therapist will often discuss or collaborate with you on homework (such as journaling) to help you process thoughts and feelings in between sessions. Homework is not meant to be a tedious and unhelpful task but rather a practice activity or process so make sure you ask questions if you don’t understand or ask for alternatives if you feel an adjustment might help you be more likely to work on it between sessions.

What to Consider Bringing to Therapy

You may want to bring something to write notes with, as you will likely want to remember what is discussed in your first session. Your therapist may also provide you with some forms to fill out, which will help them get to know you better. Also be sure to bring any questions you may have wanted to be sure to ask and write them down so you don’t forget to bring them up in the first meeting.

It’s important to bring your insurance information with you to your first therapy session if you plan to use it to pay for sessions. This will help your therapist determine if they are able to accept your insurance. Many therapists are private or self-pay only and will discuss that process with you at your first session as well.

Making the Time for Therapy

Time is one of the most important aspects of therapy. It is important to find a therapist that you feel you can trust and connect with, but also one who has the time to see you on a regular basis. Life gets busy, and sometimes we have to make time for the things that are important to us. That being said, therapy is a commitment, and it is important to be prepared to put in the work. You may not see immediate results, but over time your life will change. If there are any questions about the process or what to expect, don’t hesitate to ask your therapist.

Myths VS. Realities in Therapy

A lot of people think that therapy is only for people who are crazy or need medication. The reality is that therapy is for everyone. It is a chance to work on skills that can help you in your everyday life, with or without medication. One thing to be aware of is that if you are taking medication, be sure to be consistent with taking and keeping appointments with your doctor. It sometimes is helpful to have a release on file for your therapist to be able to speak to your doctor and have collaborative treatment plans that help you get the most out of therapy and medication. When it comes down to it, every person will have their own journey and what works for one person may not work for another. It is important to do research about different types of therapy and find one that suits you best.

Is What We Talk About in Therapy Really Confidential?

In therapy, everything you say is confidential. Your therapist is bound by law to keep what you say private. This means that your therapist cannot tell anyone what you’ve said without your permission. The only exceptions to this rule are if you are a danger to yourself or others, or if there is suspicion of child abuse or elder abuse. Therapists do not release information to the police without a court order. If you would like someone else (such as a parent or a spouse) to know something about your therapy, you will need to give them written permission for us to share it with them. Therapists will sometimes discuss your treatment with other medical professionals to help with collaborative treatment planning. A release to speak to those professionals is usually obtained or discussed with you first.

So, Just To Recap

Therapy can be very helpful in healing from depression and other mental health issues. However, the process of beginning therapy can be daunting, especially if you are new to it. The first session can feel like an interview and it’s important to set your mind at ease as soon as possible so that you can establish trust with your therapist, which will go a long way toward getting the most out of your sessions and healing faster.

People often come into therapy expecting to change in some way. And while that can certainly be a benefit of therapy, it’s not the only one. People also come to therapy to learn more about themselves, to gain clarity and insight, to work through difficult life transitions, to heal from trauma, and to develop coping skills for managing anxiety or depression. In other words, there are many reasons why people seek out therapy, and each person will get something different out of it.

Check out My Recommended Resources and Links Here

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