New Year, New Vision for Self

Ah! The New Year, and as it always is - arrives with much bang and glitter and joy! Alongside, come the resolutions, of course. Our blog today will focus on that - we will take it to the next level and challenge you to keep these resolutions in mind for the remainder of the year as more of a new vision rather than a resolution for yourself. In addition, if you fall through at some point, no worries, just keep them in mind and continue on. As Dory says, "just keep swimming, just keep swimming, just keep swimming, swimming, swimming!" Below are few of the ways in which to have a new vision for yourself going into this new year.

Play more - playing is a crucial way to relieve stress and a great source of relaxation for adults. In

addition, it can increase creativity and production as well. Here is a good place to start since most of us have not "played" in quite some years: http://daringtolivefully.com/more-fun-and-play-for-adults

Be more grateful - for this year, resolve to be more grateful. Feeling more grateful has been shown to boost your health. Grateful people have been shown to take better care of themselves, which in turn leads to a healthier lifestyle: eating better, sleeping more, and getting regular physical examinations. See it from the experts themselves: http://www.webmd.com/women/features/gratitute-health-boost#1

In addition, studies have shown that keeping a gratitude journal can increase the motivation for physical activity: https://www.psychologytoday.com/blog/prefrontal-nudity/201211/the-grateful-brain

Spend more time in nature - this can also go hand in hand with playing. Spending time outdoors can boost your immune system as well as increase creativity. 

Spend more time with the people that matter - there is just too little time in life not to. We should spend more time with the people we care about as well as those who care about us, this is the way to stay happy and bring continuous joy in your life. Keeping the social connections active in your life will strengthen these relationships even further. 

Enjoy the little things - learn to appreciate life's simple pleasures as looking up at the stars, and if you live in the city, then looking up and admiring the buildings, saying hello to someone passing by, or simply enjoying a warm cup of coffee and really tasting it (or, if you are like me- a bowl of ice cream in the snow and really being mindful about it). Walk barefoot in the grass when it gets warm, hang out with your pets any and all the time you can. These are the little things that add up to living life to the fullest. For more ideas: http://daringtolivefully.com/simple-ways-to-celebrate-life

There are many many ways to envision this new self in this new year and for even more ideas: http://www.lifehack.org/articles/communication/50-new-years-resolution-ideas-and-how-achieve-each-them.html

Un-plugging: Benefits of a Digital Detox

Let's face it, technology is AMA-ZING! It is the very thing that is allowing me to even disseminate this information so widely and so very fast. However, as awesome as this is, it comes with its own concerns. One of them being our increasingly unhealthy attachment to our devices, apps and cyber social networks. So, for our own sake, a digital detox can really put it all in perspective and help our mental health, significantly. The following are a few ways to a take break from the screen and feel the difference: 

Un-plugging can help in alleviating feelings of jealously, inadequacy and loneliness: from body image to family/friend happiness, seeing everyone's curated social networks can increase the feelings of jealously, not realizing they are coming up for reasons that are not even real, but for a projected self others place online.

Lessening FOMO (fear of missing out): this new term that reflects our feelings of missing out on things that we are not a part of or were unable to attend for some reason. Finding happiness in our current state (after turning off the screen) is an act of mindfulness that can lessen the feelings of FOMO and aid in higher enjoyment of our own day to day activities.

Right before your eyes: life is happening right in front of us all the time, by covering our eyes with a screen, we place our minds in a virtual space and neglect our very surroundings. Turning off that screen, and looking forward, being present, and smelling the roses, so to speak, can be wondrous, even if you are only able to do it on your lunch break. Schedule these moments into your day if need be, they are totally worth it. There are a number of internet tools (ironically) to help in powering down, SelfControl will help in blocking access to whichever sites you ask it to (Facebook, G-mail, a blog, etc.) and allow access to the rest of the internet simultaneously and Freedom will block internet.

In addition, it maybe beneficial to power down completely for an extended period of time periodically. Whether its for a weekend, a week or several weeks, and see how you feel, what you learned about yourself and how your relationships changed. Feel the enrichment of your relationships. Evaluate for yourself the numerous benefits of un-plugging. 

For more on this topic:
http://healthland.time.com/2013/01/24/why-facebook-makes-you-feel-bad-about-yourself/
http://www.independent.co.uk/voices/comment/is-fomo-depriving-us-of-our-ability-to-exist-in-the-present-and-take-pleasure-in-the-here-and-now-8449677.html
http://www.huffingtonpost.com/berkeley-wellness/what-are-the-health-benefits-of-unplugging_b_8917956.html

Positive Parenting

Nothing can compare to being a parent, the highs, the lows and everything in between their own set of concerns so different from anything else ever experienced. Parenting, specifically positive parenting means all types of things for parents. However, generally, it means responding rather than reacting to our children. This week we bring you a few positive parenting tips!

It is all about the connection, be in a warm relationship - this will generate love, trust, cooperation, and many other aspects which aid in development. A healthy connection with your children can go miles in communicating with them.

Practice being calm - it will do wonders in not reacting to your children instead will aid in responding. This small act of mindfulness will also help in other arenas of your life. 

Say Yes to practice, and No to perfection. 

Fill your own cup - it is very difficult to pour towards others if your own cup is empty, take 10 minutes to yourself, even a whole day (if possible). It will become much easier to tend to your children, once your own needs are met.  

Lastly, there is no one way of practicing positive parenting, and it is a trial and error process. It will look different for all parents. Happy Parenting! 

A wonderful website with resources for parents: http://www.ahaparenting.com/ and some more great resources can also be found on one of our contributor's (Joanna Cortes-Agnello) website: http://www.joannacortesagnello.com/positive-parenting-resources.html

Postpartum

Having a baby is a life changing experience no matter what. The emotions felt by the family can go from joy to anxiety to fear all in a small amount of time. It is a roller coaster of hormones and little sleep. It is no surprise that many moms feel overwhelmed and experience "baby-blues." However, some mothers may feel a longer lasting, more intense depression, known as PPD or postpartum depression. This condition is much more common than you may think: according to the Mayo Clinic, more than 3 million US cases per year.

According to the National Institute of Mental Health, the following are the symptoms associated with Postpartum Depression:

• Feeling sad, hopeless, empty, or overwhelmed
• Crying more often than usual or for no apparent reason
• Worrying or feeling overly anxious
• Feeling moody, irritable, or restless
• Oversleeping, or being unable to sleep even when her baby is asleep
• Having trouble concentrating, remembering details, and making decisions
• Experiencing anger or rage
• Losing interest in activities that are usually enjoyable
• Suffering from physical aches and pains, including frequent headaches, stomach problems, and muscle pain
• Eating too little or too much
• Withdrawing from or avoiding friends and family
• Having trouble bonding or forming an emotional attachment with her baby
• Persistently doubting her ability to care for her baby
• Thinking about harming herself or her baby.

The following article, written by our own contributor Joanna Cortes Agnello goes into further details: Recognizing the signs of Postpartum Depression.  

According to research, counseling/psychotherapy should be the first line of treatment for Postpartum Depression. The American Psychological Association also recommends counseling as the initial treatment method for PPD - Treating Postpartum Depression.

The following are a few mental health tips for mothers of toddlers (these same tips can be applied to mothers of newborns!) provided by our very own Joanna Cortes Agnello - 7 mental health tips for moms of toddlers. 

Remember, you are not alone, reach out as soon as you need help, and happy parenting!  

Lastly, we leave you with a message of how you can bring more joy into your life with laughter! Knock, Knock... Who's There? It's me, Happiness!

Tips for a Healthier You

As we just ended April aka Mental Health Awareness Month, we would like to share some tips for a healthier you (mentally and otherwise).

 

Continue reading below for a few ways to mind your health this month and for all the other months of the year too!

1) Sleep Enough: sleeplessness, depression and anxiety are all interrelated to each other; sleeplessness can aggravate depression and depression/anxiety can cause sleeplessness. Lack of sleep can also impair judgement and make one forgetful. Having a daily routine can help in creating a time for bed, in turn leading to better sleep. Making sure that there are no distractions while one is attempting to sleep, such as, having the TV on, having a cell phone close by to browse through while laying down, etc. Getting the recommended 8 hours each night can help alleviate overall daily stressors.

2) Take a Daily Walk: walking and body movement in general, whether in the form of exercise or just a stroll can have significant impact on one's daily life. Some ways in which one can incorporate into daily life is by taking your pet for a walk (longer than the usual time), walking with a friend, walking up the stairs instead of taking an elevator, walking during a phone call, and walking after a meal are all ways in which one can include walking while accomplishing various other tasks. Getting the recommended 10,000 steps daily can lead to a healthier lifestyle.

3) Drink more Water: drink a whole glass of water after waking up each morning. Drinking water first thing in the morning (and all day) will help energize the muscles and get the body moving. In addition, drinking water throughout the day will help in keeping caloric intake down and help one in feeling fuller longer. Drinking water will also aid in keeping one's skin look more hydrated and clearer. Water will also aid your kidneys in flushing out toxins, and help in maintaining normal bowel functions. Getting the recommended six to eight 8 ounce glasses of water a day can lead to a well oiled body.

4) Check your Mood and Energy: take a moment to evaluate mood and energy, breathe deeply, exhale and assess the energy level as well as the feelings and thoughts. Keeping a check on one's mood and energy can aid in taking the right steps to take rest if energy is low, perhaps take a walk if, talk to a dear friend or play with a pet if the mood maybe off. Being mindful of how one's mood and energy is flowing through the day can help in creating a homeostasis within the mind and body. 

5) Make (and maintain) Social Connections: everyone has a need for lasting and long relationships, making new social connections and maintaining social connections can make a huge difference in daily living. A phone call or text from a friend can help make a dreary day better. Taking time to visit family members can foster social connections and maintain them over time. Having and making the time for others can make one's own life healthier and more enjoyable!

We hope you found these tips helpful for a healthier you!

Apps & Online Tools (Mental Health Version!)

Our cell phones and computers have become almost a part of us. One might even state "these technologies are an extension of the self." As these technologies are such an integral part of our lives, why not utilize these up to their utmost potential. We will be sharing a few of our favorite apps and website which can be used for a more healthful daily life.

Selfspective Mood Tracking: this app allows one to track moods at various times of the day. It has the potential to make one more self-aware of their emotional states. These emotional states can be linked to contexts in the app and tracked over time to give one a grander picture of the emotional states over time.

Calm: Meditate, relax, breathe & enjoy simple guided mindfulness stress reduction: this app allows one to meditate and relax in a few different ways; the app has three guided program options in which one can choose based on relaxation styles. The app can guide the meditation sessions one chooses to participate in on their own. Adding a meditation routine can aid in reducing stress and inducing calmness.

Zenify - Meditation and Mindfulness Training Techniques for peace of mind, stress relief and focus: this app provides short mindfulness tasks, these tasks allow one to tune in and become more conscious of everyday tasks with these short assignments delivered via the app. These mindfulness practices allow for less stress, calmness and overall relaxation.

MoodKit - Mood Improvement Tools: this app has hundreds of mood improvement activities, this app also tailors activities based on one’s desires, it also has a journal and mood logging option, one may also add reminders. This app also has a vast customizable option and a whole host of other options for a variety of different needs for overall better mental health.

CounselChat.com: this website is a great tool for anyone who may have a question they would like answered by professionals in the mental health field. This website also allows for individuals to seek therapists in their local areas. The website provides answers to questions that many people may have but have not received answers to from professionals.

We hope you find these applications and website useful for a more (mental) healthful daily life! 

Introductions

 Hello! and welcome to our blog! 

In order to lead a joyful life, we must come to the understanding that life is a journey that will take us along many different paths at different points in our life. As human beings if we come to the understanding that we will always be evolving; becoming our best self means that we are open to evolving and renewing ourself based on our present moment. Becoming our best self is to be mindful and present and one with our evolving needs.

We are practitioners in the mental health field, we hope to inspire wellness and awareness in your life through some golden nuggets of our experiences and training. In addition, share valuable resources to continue living a well balanced life. 

Below is a little bit about each one of us. _____________________________________________________________________________________________________________

Joanna Cortes-Agnello has been in the counseling field for over thirteen years. She has worked with various populations specializing in individual work with adults and with therapeutic interventions with children and adolescents. In addition to providing mental health counseling services through her private practice, Joanna works for the City University of New York as a licensed mental health professional and as a lecturer teaching psychology in the Behavioral Sciences Department. 

Joanna Cortes-Agnello received her Ed.M in Psychological Counseling from Columbia University in 2003. In addition to her psychological counseling degree, Joanna is both a licensed Mental Health Counselor and a licensed School Counselor. Joanna also has a Master of Arts degree in Social-Organizational Psychology from Columbia University, but has a passion for clinical work and for helping individuals to reach their full potential. 

Joanna specializes in individual and EMDR therapy. In addition, Joanna specializes in anxiety disorders; traumas (PTSD); difficult life transitions; grief counseling and adolescent issues. As a licensed mental health counselor with over thirteen years in the counseling field, she understands the importance of living a joyful life. She believes the key to a therapeutic relationship is the connection made. Her goal is to work collaboratively with you to provide the necessary tools to enable you to grow as an individual. Her approach is holistic, collaborative and based on acceptance and compassion.  
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Desiree received her Bachelors Degree from the University of California, Davis.  She completed her Master’s in Counseling at Long Island University, Brooklyn. Using a cognitive behavioral and person centered approach, her practice consists of aiding clients in discovering inner strength and renewed confidence that enables them to reach the life goals they hope for.  Practicing in the field over 7 years, Desiree has extensive experience with children, adolescents, college students and adults.

Desiree Specializes in anxiety disorders, depression, relationship issues, and issues related to anger. Desiree's practice is centered on using a holistic and eclectic approach to therapy. She works with clients to help them feel more comfortable and less anxious, feel more confident in a new environment and adjust to the difficulties life can bring. Individuals have the answers within themselves and when given the space to explore, the solutions can be found. Her goal is to work with her clients to discover ways to allow for positive change and personal growth. 
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Tanupreet Suri received her Masters of Science in Mental Health Counseling degree from Long Island University in Brooklyn, New York. She received her Bachelors of Arts from University of Maryland in Baltimore. Tanu is also a limited permit mental health counselor in New York City. In addition to providing counseling services, Tanu also works for the City University of New York as an Advisor and a Wellness Consultant for the University's STEM Initiative.

Tanu has extensive background working with a range of populations in various areas, including community health, health education, awareness, promotion, and wellness. She also has years of additional experience working with the college-aged population providing one on one and group therapy on college campuses.

Tanu's therapeutic philosophy focuses on a holistic approach, utilizing a variety of therapy techniques. She has been trained in the humanistic approach, psycho-dynamic therapy, cognitive behavioral therapy, dialectical behavioral therapy and more. She strongly believes in the integrative model in which an eclectic style is utilized tailoring the therapy to each individual's needs. Tanu works in a very collaborative, empathetic and supportive manner. 
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Looking forward to sharing with you soon!