MENTAL HEALTH INFORMATION

Are you an introvert?

Most people think of an introvert as someone who is shy but it goes much deeper than that. Being an introvert is a personality trait. It is part nature and part nature.

Here are some questions to determine if you are an introvert:

Do you prefer small groups of people over a large crowd?
Are you introspective? Do you spend a lot of time thinking?
Do you feel unsettled or nervous around people in social situations?
Do you overthink, spending a lot of time making a decisions?

Here are common traits of in introvert:

Being around many people drains your energy. You need down time or alone time to re-energize.
You enjoy/need solitude or alone time.
You have just a few close friends.
People describe you as quiet, shy, hard to get to know.
Too much stimulation is exhausting.
You are very self-aware.
You like to learn by watching.
In a discussion group, you often wait until others speak first and add to the conversation only if you have something different to offer.

If this sounds like you, you are encouraged to accept that this is who you are. Introverts face challenges in a world that expects everyone to be an extrovert. If you feel being an introvert is getting in the way of living your life or creates conflicts with your partner, let Michele help you find ways to maximize your potential.

CBT AND IFS

CBT

Cognitive Behavioral Therapy is very effective for those whose thoughts affects their emotions negatively. It is based on the understanding that what you think, affects how you feel, which affects how you behave. This is very common for people with anxiety whose minds often wonder to the "what ifs (imagining the worst)," "I am not good enough," I don't deserve to be happy," "Everyone thinks I am _____ (fill in the blank with a negative description)," etc. CBT helps you to refocus, relearn, and/or change your thoughts so you feel more positive, less anxious, more confident, and better able to face life's challenges and rewards.

IFS

Internal Family Systems is a powerful way to help those who are suffering from trauma and complex PTSD (Post Traumatic Stress Disorder). Complex PTSD refers to those who were exposed to prolonged trauma, especially in childhood, from situations that include continued physical, emotional, or sexual abuse. It helps you to understand that different parts of you react to current day situations based on coping defenses you developed during the traumatic period(s). Yet, they are no longer helpful today. As you get to know those parts and why they cause you to react the way you do, the "Self," (the true you, with traits such as calmness, clarity, courage, confidence) begins to guide you instead of the parts created from trauma. I have seen this process help so many clients including those who have had years of therapy and feel stuck in their progress. It deals with the cause, rather than treating only the symptoms.

GRIEF AND LOSS

GRIEF AND LOSS

Grief and depression share a common emotion of deep-felt sadness. Grief is a normal reaction to a loss. The sadness usually lessens over time. A subset of grief is called prolonged grief. This occurs when the intense grief persists over a long period, causing ongoing problems that interfere with daily life. As a rabbi, I have extensive experience working with families who have experienced the grief the feel from loss.Most people associate grief with the death of a loved one, but people can feel grief from other losses, such as a break up, a job loss, a move, a change in situation. This can often be misdiagnosed as clinical depression. Yet the treatment for grief is very different than the treatment for depression so it is helpful to understand the source of the deep sadness. Michele helps clients sort out the sources of their sadness to help lead them on a path towards healing.

Ways to Feel Calmer

1. Moving - Moving around can really help calm you down. If you are able, consider going outside for a walk. If it is cold, bundle up or wear layers. Outside air can be refreshing. More than something to do, physically moving releases endorphins which naturally help to calm down anxiety and lift depression. You can also do some exercising indoors. There are many different apps or You Tube videos you can watch to exercise or do Yoga. Find an exercise you can do and you enjoy. Listen to music or audio books to pass the time as you move. Rather than waiting until anxiety is high, schedule these things in your day. Actually write it in your calendar. "Every day at ___ a.m. and ___ p.m. I will walk/exercise/do yoga."

2. Slow Deep Breathing – This helps to calm down the physical changes caused by anxiety and stress. Take a slow deep breath in and then a slow deep breath out. To time it right, count to four each time: breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, hold for 4 counts.

3. Use a mantra – Pick your favorite blessing, or line of a prayer or psalm. Repeat it over and over. You can do this during your deep breathing.

4. Muscle Relaxation - This also helps calm down the physical changes caused by anxiety and stress. Do the slow deep breathing during this exercise. Sit or lay down in a comfortable place. Starting at your toes, consciously relax the muscles in your toes, then your ankles, then your calves… slowly, mentally work your way up your body focusing especially on your shoulders, neck and face.

5. Imagery - Think of a peaceful place you enjoy being at, either real or imaginary. Picture yourself there. Using your five senses, describe what you see, what you feel, what you smell, what you hear, what you taste. (i.e. being at the beach – I see the waves, the sand, the sky. I feel the warmth of the sun on my face and a light breeze. I smell the salt water. I hear the sound of the waves and the cry of the seagulls. I can taste the ice cream cone I just bought. Stay in that place for a while.)

6. Put Your Thoughts on Trial – What you think affects how you feel. Are you imagining the worst? Are you worrying about the future and imagining things that you really don’t know will happen? Question your thoughts. How true are they? How accurate are they? Is there a different, more realistic way to look at this? Can you find the positive in the negative and focus on more positive thoughts?

Helpful ideas

Car and Commuter Therapy

Life is busy. Sometimes carving out 20 minutes a day to meditate feels impossible. Car or Commuter Therapy is perfect for this. At every red light take a deep breath. Or name something you are grateful for. Simple as that. Use the red light as a tool to bring yourself to the present moment. When you get out of the car, take a moment and find your breath, then open the car door. Same when you return, take a moment before opening the door. If you are on the subway, as the train makes stops, use the opening and closing of the doors as a reminder to take a breath, wiggle your toes (this drops our energy and attention down to our feet and helps ground us), see how present you can stay between stops. If you're a walker, every time you have to pause for a light, use this time to practice - take several long deep breaths, wiggle your toes and get more grounded, do your Kegel exercises. Men, Kegels are valuable for everyone!

These little moments add up in the big picture. Integrate your practice into the tasks you already do. Bring in breath work every time you do dishes. Name things you are grateful for while you pump gas. Work with the time you have and the things you already do, to create a daily practice.

By Devorah Medwin

Inspirational readings

Beginning Therapy

Today I will begin to uncover my heart.

I will let accumulations of sorrow surface;

Today the cycle of hurt and longing

is suspended,

Arresting my spiral into the maelstrom.

If I falter, frightened of the struggle,

Be with me, my Staff and my Lamp;

Hold out a lantern of courage,

Fortify me, let me persevere.

All my yesterdays describe my future,

Yet I am more than their sum;

I begin the deciphering with trepidation,

Help me to calculate my strengths.

Mark this day with Your kindness,

Reassure my search for wholeness;

Give me patience as I take small steps,

Guide and vouchsafe my journey.

By Debbie Perlman

Puzzle Pieces

Beginning Therapy

Each lifetime is the pieces

of a jigsaw puzzle.

For some there are more pieces,

For others the puzzle

is more difficult to assemble.

Some seem to be born with a nearly complete puzzle.

And so it goes.

Souls trying this way and that

Trying to assemble the myriad parts.

But know this.

No one has within themselves

All the pieces to his or her puzzle.

Like before the days they used to seal jigsaw puzzles in cellophane.

Insuring that all the pieces were there.

Everyone carries with them at least one

And probably many pieces

To someone else's puzzle.

Sometimes they know it.

Sometimes they don't.

And when you present your piece

Which is worthless to you, to another,

whether you know it or not,

Whether they know it or not,

You are a messenger from the Most High.

Rabbi Lawrence Kushner

It's Your Choice

Beginning Therapy

It's Your Choice

Above all, what you need to remember is that it’s ultimately your choice…

Yes, it’s your choice.

YOUR choice.

You are choosing right now.

And if you’re choosing…

to complain…

to blame… t

o be stuck in the past…

to act like a victim…

to feel insecure…

to feel anger…

to feel hate…

to be naïve…

to ignore your intuition…

to ignore good advice…

to give up…

…then it’s time to choose differently.

But, let me also remind you that you are not alone. Generations of human beings in your family tree have chosen. Human beings around the world have chosen. We all have chosen at one time or another. And we stand behind you now whispering:

Choose to let go.

Choose to be present.

Choose to be positive.

Choose to forgive yourself.

Choose to forgive others.

Choose to see your value.

Choose to see the possibilities.

Choose to find meaning. Choose to prove you’re not a victim.

By Marc and Angel Chernoff

marcandangel.com

Psalm 142

A Song of Healing

It's Your Choice

2 I cry aloud to God;

I appeal to God loudly for mercy.

3 I pour out my complaint before the Eternal;

I lay my trouble before You

4 when my spirit fails within me.

You know my course;

they have laid a trap in the path I walk.

5 Look at my right and see—

I have no friend;

there is nowhere I can flee,

no one cares about me.

6 So I cry to You, O God;

I say, “You are my refuge,

all I have in the land of the living.”

7 Listen to my cry, for I have been brought very low;

save me from my pursuers,

for they are too strong for me.

8 Free me from prison,

that I may praise Your name.

The righteous shall glory in me

for Your gracious dealings with me.

Psalm 30

A Song of Healing

2 I extol You, OGod,

for You have lifted me up,

and not let my enemies rejoice over me.

3 Eternal, my God,

I cried out to You,

and You healed me.

4 O God, You brought me up from Sheol,

preserved me from going down into the Pit.

5 O you faithful of the Eternal, sing to Healer,

and praise God's holy name.

6 For the Eternal is angry but a moment,

and when God is pleased there is life.

One may lie down weeping at nightfall;

but at dawn there are shouts of joy.

7 When I was untroubled,

I thought, “I shall never be shaken,”

8 for You, O God, when You were pleased,

made me firm as a mighty mountain.

When You hid Your face,

I was terrified.

9 I called to You, Eternal One;

to my God I made appeal,

10 “What is to be gained from my death,

from my descent into the Pit?

Can dust praise You?

Can it declare Your faithfulness?

11 Hear, Eternal One,

and have mercy on me;

O God, be my help!”

12 You turned my lament into dancing,

you undid my sackcloth

and girded me with joy,

13 that my whole being might sing hymns to You endlessly;

Eternal my God, I will praise You forever.

A Song of Healing

After this long night of weakness,

I wake again in the morning of return;

Shaking off the terrors and the dreams,

I open my lips to the Eternal.

You are Strength and my Hope,

The Author of my healing;

You are my promise and my Courage,

Duding the steps I take toward healing.

After the winter's darkness and biting cold,

The hidden awayness of my hurting,

The isolation, the fear that settles upon me,

I rise with renewed strength to Praise You.

You are the Wonder of new life,

Warming, healing sun upon my head;

You restore my concern for others,

As I relinquish y constant self-inventory.

You come to me as spring comes,

Circling back to heal the ravaged earth;

You rest Your hand of blessing on my shoulder

And I sigh with relief at Your concern.

I look for you, Divine Healer,

Even as I begin again to take up my life;

I look for You, Complete Healer,

As I begin again.

by Debbie Perlman

MENTAL HEALTH INFORMATION

Are you an introvert?

CBT AND IFS

GRIEF AND LOSS

Ways to Feel Calmer

Helpful ideas

Car and Commuter Therapy

Inspirational readings

Beginning Therapy

Beginning Therapy

Beginning Therapy

Puzzle Pieces

Beginning Therapy

Beginning Therapy

It's Your Choice

Beginning Therapy

It's Your Choice

Psalm 142

A Song of Healing

It's Your Choice

Psalm 30

A Song of Healing

A Song of Healing

A Song of Healing

A Song of Healing

A Song of Healing

Quotes and Positive thoughts