4 December 2017

Mood Booster

Simple ways to reset your mood.

Everyone needs a mood booster, once in a while. Regardless of how we would like to be, life is full of situations that can frustrate us, disappoint us, or cause resentment. The real challenge is to find ways of behaving that can positively affect our mood and stress level. So here are some simple ways you can take charge of how you feel.

Breathing

Use breathing to calm your body. Allow yourself to take a series of deep and slow breaths inhaling through your nose to the count of four, pausing for a second to hold your breath, and exhaling through your mouth to the count of seven. Dr Weil, a noted wellness physician, has stated that doing this exercise three or four times a day can lower your anxiety level, blood pressure, and positively effect your mood.

Guidance

From a spiritual perspective, seeking guidance or relief from a problem by turning it over to a higher power can be helpful.

Gratitude

When you are feeling down writing a gratitude list can cause you to put problems in perspective.

Reflection

Try thinking of several challenging things you have successfully worked through in your life. Think about the actions you took and resources you used that you might apply to your current distress.

Distraction

Think of purposely distracting yourself from rehashing the problems and all of the what ifs it brings up.

Remember that people in stress often forget to do self care and self soothing activities like listening to the music they love, taking a walk in nature, getting a message, or having lunch with a close friend. Taking care of yourself and participating in something you find joyful goes a long way to reset your mood. Sometimes, just knowing that you can influence your mood with simple specific actions will help you feel better and be less stressed.

Be Well,

Richard Pehle, LCSW-C

27 November 2017

Helpful Ideas to Effectively Manage Stress

Stress is a normal part everyone’s life. We all have to face it. Sometimes, stress can be overwhelming and cause angst and disharmony in our daily lives. Here are several ways to identify and reduce your stress level. Remember you are not alone and if you feel overwhelmed, we can help.

Stress Management Tips

  1. Take time daily to check-in on your stress level.
  2. Actively Practice De-stressing methods: Meditation, Guided Imagery, Progressive Relaxation.
  3. When stressed, take several slow deep breaths throughout the day.
  4. Avoid isolation. Develop and use your support system (friends, teachers, family).
  5. Establish a routine of daily exercise and body movement.
  6. Drink up to 64oz of water a day.
  7. Stay in the present moment – What’s happening around me now?
  8. Reduce your negative thinking and watch out for Cognitive Distortions.
  9. Take a regular time out from work and stress.
  10. Make a special place in your home for quieting down, relaxing, and meditating.
  11. Try to keep a balance in your life between time for: work, play, family, hobbies, friends, self nurturing and spirituality.
  12. Practice H.A.L.T. Remember to never let yourself get too hungry, angry, lonely, or tired.
  13. Practice turning over stress to your concept of a higher power.
  14. Make a list of things you are grateful for to help keep life in perspective.
  15. Humor is a great stress reducer. Watch things that make you laugh and relax.
  16. Let go of resentments: they can hurt and stress you.
  17. Make use of these ideas:
    • Take things one day at a time;
    • See mistakes as opportunities for learning;
    • Try to keep things simple;
    • The best may be the enemy of the better
    • Remember: stress is a normal part of being alive!
  18. When stress is on-going and difficult, allow yourself to seek support from a professional counselor.

Our counselors work evening and weekends and do not require insurance.

4 December 2017

Mood Booster

Simple ways to reset your mood.

Everyone needs a mood booster, once in a while. Regardless of how we would like to be, life is full of situations that can frustrate us, disappoint us, or cause resentment. The real challenge is to find ways of behaving that can positively affect our mood and stress level. So here are some simple ways you can take charge of how you feel.

Breathing

Use breathing to calm your body. Allow yourself to take a series of deep and slow breaths inhaling through your nose to the count of four, pausing for a second to hold your breath, and exhaling through your mouth to the count of seven. Dr Weil, a noted wellness physician, has stated that doing this exercise three or four times a day can lower your anxiety level, blood pressure, and positively effect your mood.

Guidance

From a spiritual perspective, seeking guidance or relief from a problem by turning it over to a higher power can be helpful.

Gratitude

When you are feeling down writing a gratitude list can cause you to put problems in perspective.

Reflection

Try thinking of several challenging things you have successfully worked through in your life. Think about the actions you took and resources you used that you might apply to your current distress.

Distraction

Think of purposely distracting yourself from rehashing the problems and all of the what ifs it brings up.

Remember that people in stress often forget to do self care and self soothing activities like listening to the music they love, taking a walk in nature, getting a message, or having lunch with a close friend. Taking care of yourself and participating in something you find joyful goes a long way to reset your mood. Sometimes, just knowing that you can influence your mood with simple specific actions will help you feel better and be less stressed.

Be Well,

Richard Pehle, LCSW-C



CONTACT
Cornerstone Counseling Center

Address: 8 Carvel Circle, Edgewater, Maryland 21037

Phone: (410) 266-1153 Fax: (410) 266-9740

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