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    barbarajborsi@gmail.com | (443) 472-1048

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    Cultivating Mindfulness in Daily Life

    August 9, 2023

    Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including: Reduced stress, anxiety, and depression Increased sense of well-being Enhanced cognitive abilities Slowed brain […]

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    Cultivating Mindfulness in Daily Life

    August 9, 2023

    Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including:

    • Reduced stress, anxiety, and depression
    • Increased sense of well-being
    • Enhanced cognitive abilities
    • Slowed brain aging
    • Lowered blood pressure
    • Improved sleep
    • Pain management
    • Improved quality of life for individuals with chronic conditions

    Practicing Mindfulness Every Day

    Many people meditate by focusing on their breath—pay attention to how it feels as you inhale and exhale, and whenever you notice that your mind has wandered, acknowledge the distraction as a passing thought and then refocus your attention on your breathing. When you first begin practicing mindfulness, you may be able to do this for only a few minutes, but your sessions will likely get longer over time.

    You can incorporate mindfulness techniques into your daily life by practicing present moment awareness when you’re:

    • Eating a meal
    • Taking a walk
    • Commuting to and from work
    • Coloring
    • Gardening
    • Showering
    • Lying in bed

    If you’re having trouble, you may want to consider downloading an app that will guide you through the meditation process. Or, set some alarms on your phone that will remind you to meditate at certain times throughout the day.

    Start Practicing Mindfulness

    If you’d like to know more about mindfulness techniques and the benefits of present-moment awareness, contact us today. We’ll be happy to schedule a therapy session at a date and time that works for you.

    Filed Under: mental health

    Signs you Need to Take a Mental Health Day

    July 9, 2023

    Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates. What are Mental Health Days Exactly? The […]

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    Signs you Need to Take a Mental Health Day

    July 9, 2023

    Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates.

    What are Mental Health Days Exactly?

    The good news is that taking a mental health day every once in a while can absolutely help you cope with work-related stress. But mental health days should not be confused with sick days.

    Mental health days are simply those times when you need to take a break from anything work related. These personal days are used to reset your mind by focusing on activities that rejuvenate and reenergize you.

    Signs it’s Time for a Mental Health Day

    The following are some red flags that are letting you know you need to put your mental health first:

    You Feel Run Down

    Being stressed and overworked can take a toll on your mind and body. If you’ve been feeling run down for a period of time, take a break.

    You Feel Angry More Often

    When we feel stressed and burned out, we become angry far more easily and far more often. If you find you have been getting easily irritated, this is a sign it may be time for a mental health day.

    You’re Having a Hard Time Focusing

    When we’re stressed, our mental faculties take a hit and we can’t focus as easily. This makes it incredibly hard to get any work done. Which of course just makes us feel more stressed.

    If you notice your cognitive abilities have declined a bit, may be time to call off work for a day of destressing.

    If you have been experiencing any of these signs, I encourage you to put your mental health first and take a mental health day. And if you would like to speak to someone about how you’re feeling, please reach out to me. I’m a great listener and have numerous tools for coping with stress that I can share with you.

    SOURCES:

    https://info.totalwellnesshealth.com/blog/mental-health-day-from-work

    10 Signs You Need a Mental Health Day

    https://www.livestrong.com/article/13767705-how-to-take-mental-health-day/

    Filed Under: mental health

    How to Tell When You’re Feeling Burned Out

    April 2, 2023

    Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.”  Here are some additional signs of burnout: Pessimism Pessimism […]

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    How to Tell When You’re Feeling Burned Out

    April 2, 2023

    Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.” 

    Here are some additional signs of burnout:

    Pessimism

    Pessimism is a major red flag that someone is experiencing burnout. And they won’t just feel pessimistic about whatever it is that is causing them big stress (job, school, relationship), they will feel pessimistic about life and the world at large.

    Sleep Issues

    Burnout makes it incredibly hard to get a good night’s rest. Either a person finds it hard to fall asleep, lying there wide awake for hours, or they fall asleep but then wake up throughout the night. When we don’t get enough quality sleep, it makes it difficult to cope with stress, which makes it hard to sleep, and the vicious cycle continues.

    Sudden Physical Ailments

    A major sign of burnout is suddenly experiencing physical symptoms that you never have before. For instance, many of my clients, with no prior history of GI upset or headaches, will begin to have chronic issues. 

    Is it Time to Speak with Someone?

    Burnout shouldn’t be taken lightly. You shouldn’t try to ‘tough it out’ and get on with things. Now is the time to make your mental health a priority. If you would like to speak with someone about what has been bothering you, please reach out to me.

    Sources:

    https://www.everydayhealth.com/burnout/unusual-signs-of-burnout/

    https://positivepsychology.com/burnout/

    https://www.psychologytoday.com/us/basics/burnout

    Filed Under: mental health

    Walk and Talk Therapy: Nature’s Healing Power

    April 2, 2023

    For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical […]

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    Walk and Talk Therapy: Nature’s Healing Power

    April 2, 2023

    For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical state instead of an emotional one.

    So it makes complete sense that some people would be drawn to walk and talk therapy.

    What is Walk and Talk Therapy Exactly?

    Walk and talk therapy is a type of outdoor therapy and it is exactly what it sounds like. Instead of sitting in an office environment with your therapist, the two of you get out into the great outdoors and have your session during a lovely walk in nature.

    Why Try It?

    There are a variety of reasons to give this form of talk therapy a try. To start, it can be hard for some people to process their emotions while sitting still. Our bodies seemed to be designed to move while processing emotions. 

    Second, many people find the traditional talk therapy format awkward. Sitting in a tiny space with your therapist staring at you as you try and open up and bare your heart and soul is not an easy thing to do. But walking side by side while looking at beautiful nature helps make someone feel calm and open. There’s no doubt nature can be very healing, which makes it the perfect space for therapy.

    What Can Walk and Talk Therapy Help With?

    Walk and talk therapy can be very effective at treating numerous mental health issues such as:

    • Anxiety
    • Depression
    • Self-Esteem Issues
    • Life Transitions
    • Stress
    • Anger
    • Bereavement

    Is Walk and Talk Therapy Right for Me?

    If you enjoy being out in nature and are interested in a holistic approach to mental health, then walk and talk therapy may be a great fit for you. If you are struggling with depression or anxiety or are having a hard time processing your emotions and are interested in giving this form of therapy a try, please get in touch with me. I’d be happy to answer any questions you may have.

    SOURCES:

    https://welldoing.org/article/what-is-walk-and-talk-therapy

    https://www.choosingtherapy.com/walk-and-talk-therapy/

    https://www.psychologytoday.com/us/therapists/walk-and-talk-therapy-new-york-ny/52552

    Filed Under: mental health

    Mental Health Effects of Emotional Abuse

    September 1, 2022

    Emotional abuse is not as easy to spot as physical abuse, but oftentimes its effects can be just as traumatic. Emotional abuse can involve a wide range of tactics, including gaslighting, shaming and manipulation. All of these are intended to leave the victim feeling confused, powerless and hopeless. Typically people suffer from long-term or short-term […]

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    Mental Health Effects of Emotional Abuse

    September 1, 2022

    Emotional abuse is not as easy to spot as physical abuse, but oftentimes its effects can be just as traumatic. Emotional abuse can involve a wide range of tactics, including gaslighting, shaming and manipulation. All of these are intended to leave the victim feeling confused, powerless and hopeless.

    Typically people suffer from long-term or short-term emotional abuse, and depending on the length of time, there can be varying mental health effects.

    Long-term emotional abuse happens over many years. Examples are a child growing up in a home with an alcoholic parent or a sibling with anger issues. Someone may find themselves in a marriage with a narcissistic partner.

    Short-term emotional abuse can result from a nasty exchange with a stranger or micro-interactions with colleagues or neighbors.

    The following are some short-term and long-term effects of emotional abuse:

    Short-Term Effects

    • Isolation or a sense of deep loneliness 
    • Self-doubt
    • Shame
    • Confusion
    • Low self-esteem
    • Anxiety connected with social interactions
    • Feelings of powerlessness

    Long-term Effects

    • Neuroticism, or the tendency toward a depressed mood or negative emotions like anger
    • Chronic stress
    • Physical health issues like muscle tension and shortness of breath
    • Attachment issues
    • Apathy
    • Eating disorders
    • PTSD (post-traumatic stress disorder) or CPTSD (chronic post-traumatic stress disorder)

    You Can Heal from Emotional Abuse

    With time, patience and plenty of self-compassion, it is very possible to heal from the trauma of emotional abuse. Working with a mental health professional who has been trained specifically to help people who have been the victim of emotional abuse is a great starting point.

    If you’d like to explore treatment options, please reach out to me.

    SOURCES:

    https://psychcentral.com/health/effects-of-emotional-abuse

    Emotional Abuse and its Impact on Mental Health

    https://www.medicalnewstoday.com/articles/327080

    Filed Under: mental health

    How Your Self-Esteem Affects Your Mental Health

    July 5, 2022

    Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being. What is Self-Esteem? Self-esteem refers to the way people feel about themselves. Someone with a healthy […]

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    How Your Self-Esteem Affects Your Mental Health

    July 5, 2022

    Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being.

    What is Self-Esteem?

    Self-esteem refers to the way people feel about themselves. Someone with a healthy or high self-esteem thinks positively about themselves and their abilities. They believe they are deserving of respect and have no problems setting healthy boundaries.

    Individuals with low self-esteems do not feel very good about themselves. They constantly measure themselves against others and always come up short. They may not think they are worthy of love and respect and will typically not set healthy boundaries, allowing others to take advantage of them.

    How Does a Low Self-Esteem Affect Mental Health?

    The following are some ways a low self-esteem can impact a person’s mental health:

    Poor Relationships 

    Human beings are wired for connections. But when we have low self-esteem, we tend to not put ourselves “out there” socially and even tend to isolate, which can lead to poor relationships and loneliness.

    Addiction

    Studies have indicated low self-esteem in childhood can lead to addictions later in life. Mandy addicts use alcohol and other substances as a way to cope with negative feelings about themselves.

    Depression and Anxiety

    Living with low self-esteem day after day, week after week, can very much take its toll and eventually lead to the development of depression and anxiety.

    How to Build Your Self-Esteem

    Building self-esteem is important for mental health and to live a happy life. But it’s not necessarily easy to do it. It’s not like losing weight where you can say I am going to eat less and move more.

    That is why I recommend working with a trained therapist who specializes in helping people build their self-esteem. A therapist can help you identify your core negative beliefs and determine where they came from. He or she can then help you develop a new, realistic self-esteem that reflects who you truly are.

    If you or someone you know is suffering with low self-esteem and would like to explore treatment options, please get in touch with me.

    SOURCES:

    https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health

    https://www.hormona.io/why-self-esteem-affects-your-mental-health/

    https://fherehab.com/learning/self-esteem-mental-health

    Filed Under: mental health



    815 Ritchie Highway Suite 210 Severna Park, MD 21146

    (443) 472-1048 barbarajborsi@gmail.com

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