ACA Counseling Connection Blog

Rest as Wellness

Tue, 18 Apr 2023 18:44:03 Z

Wellness is central to counselors’ professional identity and the definition of counseling itself. But in helping our clients on their wellness journeys, we must also attend to our individual and communal care.

Celebrating LGBTQIA+ Pride by Fostering Inclusivity in our Mental Health Care

Mon, 31 May 2021 13:30:13 Z

Creating inclusive LGBT-supportive training programs that are culturally competent is key to empowering our mental health care providers so that LGBTQIA+ adults and youth can feel comfortable seeking out the help they need.

Work Related Stress: What Is It and How Can We Reduce It?

Wed, 21 Apr 2021 20:24:14 Z

Contrary to popular belief, stress is a perfectly normal bodily response to change. Our bodies are even engineered to not just experience stress, but to also react to it in ways that, in small doses, are productive. Stress signals your brain to start producing cortisol, which raises your heart rate and blood pressure, forcing your body and mind to stay alert and awake for longer and perform harder tasks. When survival depended on staying awake and agile for fear of predators, stress was a literal lifesaver. Now that times have changed, stress (when stressors persist for a long period of time without periods of relaxation) is now known to be the slow and silent killer.

Today, given that the majority of us spend a substantial amount of our time at work, it is no surprise that work-related stress is listed as one of the most significant causes for stress in our daily lives. Countless studies and research tell the same story: job requirements, short-staffed workplaces and job insecurity causes workers to feel stress. As a result, this takes a toll on their sleep, health, relationships, productivity and sense of well-being. According to surveys conducted by the American Psychological Association, eight in ten workers say they are stressed by at least one thing at work. About one in two workers in low-paying jobs say their job has a negative effect on their stress levels, while about four in ten in medium- and high-paying jobs say the same.

Considering preexisting workplace stressors such as performance evaluations, customer relationships, job standards, coworkers, employers are left with a demand to assuage and aide employee’s needs for reduced stress in the workplace. The benefits of a stress-free workplace come as a surprise to none, but it should be noted that a reduction in stress in workplace environments boosts productivity, morale and has shown to increase employee loyalty and decrease turnover. Knowing that a healthier workplace that caters to the mental health of its employees is beneficial to all, how do employers go about implementing change?

Below are five simple ways employers can help employees manage and reduce stress:

Talk About It:
- The very first step towards addressing an issue is to generate awareness and dialogue. Let your employees know of changes and expectations and provide a safe space for them to share their concerns. Make sure employees know about mental health resources and work on actively creating a workplace environment that makes employees feel comfortable asking and receiving help. Some proactive ways of establishing and promoting mental health and stress management in the workplace include offering teletherapy, access to mental health webinars, meditation rooms and times, as well as guidance on stress reducing practices and techniques.
Change Starts Top Down:
- As we all know, change must start from the top, therefore it is up to managers and employers to lead by example. In order to create a safe and productive environment for our employees, it is paramount that managers keep their own emotions managed and in check. For leaders, it’s necessary to prevent negativity, anger and anxiety from clouding dialogues and interactions with employees. In addition, it is essential for managers to take their own advice by taking breathers when necessary and setting aside time to destress each day. Leaders in every organization must destigmatize mental health by expressing the need for time off should the occasion arise. Likewise, taking regular breaks creates a better frame of mind, and shows employees that it’s okay to take some time out.
Encourage Movement:
- We all know that a sedentary lifestyle is detrimental to our health, this does not exclude the workplace. Movement not only gets our blood flowing but produce clarity and endorphins. Encourage employees to start with small changes by providing tools like a standing desk or setting up times to stretch and decompress throughout the day. Simply going for a walk or a stretching session will help employees relax and re-focus. Finally, last but not least, be mindful of your employee’s emotional needs and time.
Make Your Employees Feel Valued
- An employee who loves and thrives at their job is one who in turn feels valued by their employer. There is no greater stress to an employee than feeling disposable and replaceable. Thus, it is important to communicate with employees and boost morale by praising and acknowledge even the smallest workplace accomplishments.
Respect Time Off the Clock:
- While we all understand the need to meet deadlines and quotas, a surefire way to result in employee burnout is by overworking employees. Respect employee’s time out of the office, and limit interaction outside work hours. It has been proven time and time again that employees with fruitful lives outside the office walls are more efficient, creative and productive.

Teens and Mental Health: Red Flags to Watch Out For

Wed, 17 Mar 2021 17:52:43 Z

Oh, the door slamming, dramatic yelling, eye-rolling, temperamental days of adolescence—we’ve all lived them and now have the honor of watching (or raising) the generations after us experience the same. With hormones surging through their ever-changing bodies, it’s no wonder that teens are notoriously moody and challenging at times. Even though it may feel as though the once equable child has been replaced overnight with a snapping turtle with acne, it’s important to recognize which behaviors (and how long they last) are common mood swings and which are indications of a deeper issue.

Believe it or not, teens have a lot on their plate. Between overcoming the rollercoaster of emotional, hormonal and physical changes, teens must also maneuver around tricky social pressures, bullying, relationships, academics and begin to make life changing decisions regarding their future. As a parent, friend or loved one, finding a way to navigate the twists and turns in the road towards adulthood can prove to be quite daunting. One is forced to find the middle ground between a world that’s surely coming to an end and realizing that the moment, like any other moment, is transitional and temporary. As hard as it can be, it is essential to establish an open, unrestricted flow of communication.

With more and more awareness of just how fundamentally important mental health is to our overall being, it’s no surprise that the focus on teen mental health is being taken more seriously now than in previous generations. All adolescents will experience some level of anxiety, depression and stress, but studies show that in these uncertain times, teens are experiencing more and more mental health issues that extend beyond the standard teenage angst. For many teenagers, these sentiments can be underlying symptoms of a variety of mental health disorders; all are matters of concern, and some can be life-threatening.

Worldwide, approximately 10-20% of children and adolescents struggle with a mental disorder. Half of all mental illnesses begin by the age of 14 and three-quarters by their mid-20s (World Health Organization, 2021). When untreated and unnoticed, these conditions can have a severe impact on academic performance, social lives and overall quality of life for teens. It is also important to note that that adolescents suffering from mental illness are especially vulnerable to social outcomes such as higher alcohol, tobacco and illicit substances abuse; adolescent pregnancy; a higher risk of school dropout; and an increase in delinquent behaviors. Although we now understand that there is a degree of genetic information that makes certain people more likely to develop a mental illness, early recognition of the symptoms can help lead to early intervention and treatment, which can be critical for generating positive outcomes.

Red Flags to Watch Out For:

It takes a village to raise a child, and generally speaking, the more caring eyes a child has on them, the safer they are. Teens can be difficult to communicate with and many feel uncomfortable speaking to a parent about topics that can be embarrassing, frustrating or scary. Concerned adults should be aware of some of the signs or behaviors that a teen is displaying are outside of the scope of what could be considered normal behavior. Displaying one or a combination of these signs is not a diagnosis in and of itself, but behaviors should be closely monitored for any patterns, increases or decreases as they may be indications that a consultation with a mental health professional is needed.

Excessive sleeping, or extreme fatigue beyond usual teenage fatigue, could be an indication of depression. Keep in mind the American Academy of Sleep Medicine recommends that teens aged 13-18 sleep 8-10 hours per 24 hours
Low or non-existent self-esteem
Abandonment or loss of interest in favorite pastimes
Unexpected and dramatic decline in academic performance
Considerable weight loss and loss of appetite
Personality shifts and changes, such as aggressiveness and excess anger that are sharply out of character
Changes in sleep patterns
Unexpected weeping or excessive moodiness
Eating habits that result in noticeable weight loss or gain in short periods of time
Expressions of hopelessness or worthlessness
Paranoia and excessive secrecy
Self-mutilation, or mention of hurting himself or herself
Obsessive body-image concerns
Excessive isolation
Abandonment of friends and social groups

If any of these or a combination of these is seen in a teen you know, reach out to a professional for guidance and a possible treatment plan.

Fact: Eating Disorders are Mental Illnesses

Mon, 22 Feb 2021 14:00:16 Z

National Eating Disorders Awareness Week takes place on the final week of February. At its best, food becomes a centerpiece that can forge relationships and resolve conflicts. At its worst, it pits us against ourselves and isolates us into nonexistence.

Celebrating Rev. Dr. Martin Luther King Day and Combating Mental Health Stigma

Fri, 15 Jan 2021 20:39:52 Z

When we think of Rev. Dr. Martin Luther King Jr., the name resonates with the fight for freedom from segregation and civil rights justice for people of all racial backgrounds and classes. Often overlooked and rarely the focus of media attention was his quiet fight against mental illness.

Removing Barriers to Change

Mon, 30 Nov 2020 14:00:11 Z

Changing behavior can be a good thing, but it's important to remember that change doesn't just happen overnight. There are frequently barriers that make changing behavior difficult.

Face It — Holidays Are Rarely Perfect

Mon, 16 Nov 2020 14:00:03 Z

The perfect holiday world of ads and TV aren't the only reason some of us suffer the holiday blues. This is often a time of the year when we forget about eating and living healthfully. We overeat when tempted by holiday treats. We may drink more alcohol than usual. We probably are blaming the weather and our busy holiday schedule for not bothering to exercise.

Overcoming Fear and Anxiety

Mon, 09 Nov 2020 16:10:01 Z

When faced with anxiety and worry, our body reacts by pumping out a variety of chemicals, such as adrenaline, that cause various physiological reactions. These chemicals fueled our ancestors' "fight or flee" reaction when that bear attacked. Although we seldom face angry bears today, yet our bodies still react the same way. Sustained, chronic worry can raise our risk of heart attack and stroke, increase blood pressure, lead to high cholesterol levels, and give us stomach aches, headaches and even back pain.

ICYMI: How to Handle Stress in Your Life

Mon, 20 Jul 2020 13:00:05 Z

Stress is a given in our lives. Whether it's the news out of Washington, work problems or just the daily issues of life in today's world, there are plenty of things to stress us out.

The stress of certain big events, such as house purchases, job changes, or the loss of a loved one, has been shown to affect our health and perhaps even our life span. But most sources of stress are much smaller things we can learn to control and even to direct their effects.

Stress has the potential to motivate us and to help us focus. It's a remnant of when our cave-dwelling ancestors had to be always alert and ready to act in order to survive.

Today, it's important to learn to handle the sources of stress in your life in order to keep them under control. A good starting point is to analyze how stress affects you. Does it make you feel irritated, physically tense or prone to headaches? Or do you feel jumpy, or very talkative, or maybe quiet and listless?

When you start to see what stress does to you, you can begin to look for better ways to handle your reactions. If stress seems to give you energy, try to channel it in appropriate directions and use that energy productively. This can mean taking a walk, cleaning out a closet, or another physical activity that gets you away from the source of stress and allows you to redirect that stress-induced energy.

If stressful events leave you listless, take time to rest and get back on track -- maybe a few minutes for meditation, or something relaxing like gardening, reading or listening to music. Your goal is to find a pleasant activity rather than just facing the unpleasant reactions stress can bring.

As you learn to handle your stress, you also want to look at why you're feeling stressed to begin with. Make a list of situations and activities that prompt stressful feelings for you. As you develop such lists, try to analyze the fears that make these situations stressful.

Managing stress can take work, but if you find the stress in your life overwhelming, consider talking to a professional counselor. He or she can provide stress management tools to help reduce stress levels and allow you to use your stress for more positive outcomes.

Clinical Depression Is Much More Than Feeling Sad

Mon, 27 Apr 2020 13:00:06 Z

In today's unsettled world there are numerous things that can leave us feeling upset and sad. Most of the time it's simply something short term - a promotion that didn't come through, a social event that fell short of expectations, or something else that didn't turn out as we had wished. But sometimes those feelings of sadness are much deeper and longer lasting. That can be a serious mental health issue that should not be ignored.

Overcoming Barriers To Improved Self-Esteem

Mon, 20 Apr 2020 13:00:01 Z

We all have days when we question ourselves. Have we made the right decision? Are things going to turn out the way we want? When the questions become too frequent and the fears driving them become overwhelming, our self-esteem, the value we see in ourselves, can begin to deteriorate. The result can be a growing fear to try anything new or even to continue with our regular activities. But there are actions we can take to improve and grow our faith in ourselves.

Don't Take The Fun Out Of Sports For Your Kids

Mon, 30 Mar 2020 13:00:01 Z

Organized sports can be a lot of fun and provide great learning experiences for many children. Unfortunately, in some families those same sports can be a source of stress and problems. Some parents can become not just supportive fans for their children's sports activities, but can put a great deal of pressure on the children to participate and perform well, mainly to meet the parents' expectations and often at the expense of the children's positive experiences.

The Benefits of Volunteering

Mon, 23 Mar 2020 13:00:02 Z

Do you volunteer? It might be through your church, your children's sports teams, a local hospital, or an almost limitless number of other opportunities to give a bit of your time and talents to help others. A lot of us do volunteer to help in various ways. And a lot more of us don't. We may have a variety of excuses as to why we don't participate in volunteering, but what we're really passing up are not just chances to help others, but also the opportunity to derive a number of personal benefits.

When To Pay Attention To Those School Complaints

Mon, 16 Mar 2020 13:00:02 Z

Kids often complain about school. Usually such complaints are about minor things -- disagreements with friends, a test that they weren't prepared for, or a subject they just don't like or understand very well. And while it's easy for parents to ignore most such complaints as just being a natural reaction that most kids have, there may be times when there is something real and meaningful behind the complaining, a time when it's important to pay attention.

Is The Stress In Your Life Affecting Your Waistline?

Mon, 09 Mar 2020 13:00:07 Z

Stress can sneak into our lives through our jobs, families, personal relationships or a wide variety of other causes. Regardless of the source, stress is never a pleasant experience and so we often try to find ways to eliminate or minimize the stress we are experiencing. A common stress reducer is to turn to our favorite foods, the ones that make us feel better. Unfortunately such action can also add extra pounds and end up being another form of stress in our lives.

When It's Time To Take Action

Mon, 02 Mar 2020 14:52:05 Z

There are probably lots of people whose lives turn out just the way they imagined they would, or possibly even better than they ever dreamed. But there are also plenty of us who find our current lives aren't quite living up to our earlier expectations and are possibly missing those goals by a great deal. With some simple steps and determination it's not that hard to make changes toward getting the life you really want.

Six Simple Steps To Staying Friends With Your Adolescent

Mon, 24 Feb 2020 14:00:01 Z

Communication between parents and teens is often difficult. Teens are often convinced that their parents don't understand them, don't trust them and refuse to recognize their growing maturity. While it may not be possible to always overcome such feelings, parents can often have a much better relationship with their teens by taking a few simple, but important, steps to build a parent - teen friendship.

Realizing That Actions Do Speak Louder Than Words

Mon, 17 Feb 2020 14:00:06 Z

It can be difficult to change the actions of others even after trying to tell that other person repeatedly that what they're doing or saying is personally troubling to you. It can happen with our kids, our spouses, or other close relatives. Often the problem is that the words simply aren't being heard. What that can mean is that it may be time to take action instead.

Put Nature To Work Fighting Your Stress

Mon, 10 Feb 2020 14:00:02 Z

Stress is very much a part of our modern world. Whether it's the pressures of family responsibilities, personal obligations or the requirements of our jobs, there are ample opportunities for most of us to feel stressed and anxious a great deal of the time. To handle such stress successfully it sometimes helps to be able to escape from it, to put whatever is bothering us, out of our thoughts, even if for just a little bit. And nature can help us do just that.

For Our Children, Risk Is Okay—Danger Is Not

Mon, 03 Feb 2020 15:54:28 Z

It is often difficult for parents to accept that sometimes it's a good thing for their children to take risks. That doesn't mean that a child ought to constantly be putting themselves in danger -- that's never a good thing. But it does mean that our kids need to stretch their boundaries at times and try things that they may possibly fail at, but that help them build the confidence and character they need to mature successfully.

Winter Weather Isn't An Excuse For Winter Inactivity

Mon, 27 Jan 2020 14:00:10 Z

Cold weather hits and for many of us that means forgetting all about our promises to ourselves to stay more active. Instead we huddle up in our warm house and ignore the way our weight starts increasing, or the fact that we really don't feel as good as when we're staying active. No, cooler temperatures are not an excuse to become a sloth.

It's Time To Salvage Those New Year's Resolutions

Mon, 20 Jan 2020 14:00:08 Z

This is about the time of the new year when too many of us give up on those New Year's resolutions that we made just a few weeks before. We shouldn't. In most cases our decisions to change certain things were probably a good idea. The problem, many times, is that we've gone about it wrong. Now is a great time to take a new approach and reach the results we desire.

Brain Fitness Can Help Fight Memory Loss

Mon, 13 Jan 2020 14:00:10 Z

Most of us, as we get older, are likely to find that our memory doesn't seem to work as well as it once did. That can be a bit scary at times, but it usually is a sign of nothing more than the fact that we're aging and it seems to be a natural part of that aging process. However, recent research appears to show that there are ways we can be more proactive in keeping our brain fit and actively engaged, and fighting memory loss.

Helping Your Child Feel Better With A Lot Of Love

Mon, 06 Jan 2020 18:07:02 Z

This time of the year most families are going to be faced with one or more children who are suffering from a cold, flu or other minor illness. While the family doctor is the one to turn to for medical advice in such situations, it's also important to remember caring parents are an important ingredient in helping that child feel better.