Better Mental Health: Princeton Counseling Service

Professional, caring counselors for the challenging times in your life.

What is Equine-Assisted Therapy?

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Many of us have always known that we feel better and calmer when we are around nature or animals. And studies have consistently shown that there is indeed therapeutic value of human-animal interaction. So it’s no surprise that Equine Assisted Therapy has become an increasingly popular mental health treatment.

Equine Assisted Therapy is a form of experiential therapy that includes horses and a specialist psychologist or counselor working together with a client to create positive behavioral outcomes and change. Growing evidence now supports the effectiveness of treatment with horses in a therapeutic environment. 

Equine-assisted therapy can help clients of all ages who suffer from depression, anxiety, ADHD, conduct disorders, addiction, trauma, eating disorders, spectrum and health difficulties, dissociative disorders, Alzheimer’s disease, dementia, and other mental health difficulties.

How Does Equine Assisted Therapy Work?

There are therapists that have been specifically trained in Equine Assisted Therapy in conjunction with traditional protocols. These therapists guide their clients through a series of activities including observing, handling, grooming, groundwork, and structured challenging exercises focused on the client’s goals and needs.

Benefits of Equine Assisted Therapy

A variety of psychotherapeutic benefits have been reported for Equine Assisted Therapy. Here are some of them:

Builds Trust

The first step in this treatment is to be able to trust the horse and the therapist, and eventually yourself. This trust-building has a profound effect on the client’s interpersonal relationships moving forward.

Reduces Anxiety and Depression

There has been a lot of research on the ability of human-animal interaction to significantly reduce psychological anxiety and depression.

Increases Self-Esteem

Everyone’s self-esteem gets a real boost when they challenge themselves to learn and master new skills. This is particularly true of children and adolescence. Equine Assisted Therapy has people trying new things and interacting in new ways in a non-competitive, non-judgmental environment, which leads to improved self-esteem and confidence.

Mindfulness

Equine Assisted Therapy integrates mindfulness in a big way. Throughout each session, clients are asked to be present, at the moment, calm, centered, and focused. This is because horses are incredibly sensitive and they pick up other’s emotions very quickly. To be around horses requires the ability to be calm and present.

If you think or someone you know might benefit from Equine Assisted Therapy, please call my office. I would be happy to answer any additional questions you may have and discuss how this approach might help.

 

SOURCES:

Filed Under: Depression

The Power of Vulnerability

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We live in a society that rewards those with courage and valor. We are taught from a young age that it’s good to face our fears, for doing so is often the catalyst for powerful and lasting change.

And yet, how many of us allow ourselves to be vulnerable?

Think of the amount of courage it takes to allow yourself to be in a position where your heart might get broken. To say “I love you” first. How much courage does it take to put yourself out there and make new friends? Go for that promotion? Rely on others instead of only ourselves?

The Benefits of Vulnerability

We know the obvious benefits of courage. Wars are won, bad guys are put in jail, people are saved from burning buildings. But how can we benefit from being vulnerable?

More Intimacy

Opening up to another human being and sharing your deepest emotions is what ultimately builds healthy and lasting relationships. When we expose our authentic selves, we set ourselves up for potential heartache, yes, but also for ultimate connection.

Better Self-Worth

Being vulnerable also allows us to accept ourselves as we are, flaws and all. This helps us to STOP comparing ourselves to others and experience a tremendous boost in our self-esteem and self-worth.

It Begets Compassion

Getting comfortable with our own vulnerability means we can also be comfortable with others’. And this means, in those times when the people in our lives show their vulnerability to us, we can respond with compassion.

Start the Journey

As they say, every journey starts with a single step. Your journey toward embracing your own vulnerabilities will also start with a single step. This may mean spending more quiet time alone. It may mean the next time a good friend asks, “How are you?” you tell them the truth.

It may also mean digging deep and uncovering some old wounds and darkness that you have been ignoring. And for this part of the journey, you may want to consider seeking guidance from a trained therapist who can offer tools and advice.

If you’d like some assistance on your journey, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

RESOURCES:

Filed Under: Self-Esteem

Am I Codependent?

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Codependency is a term that describes an unhealthy or unbalanced relationship where one person’s needs are met while the others aren’t. Codependent people are said to “enable” the bad behavior of a loved one by supporting them, no matter if it negatively affects their own well-being.

As an example, a parent may have a hard time setting healthy boundaries by telling their grown addict son or daughter their behavior is unwelcomed and they must move out. This is a bit of a lose/lose scenario because enabling this bad behavior stalls recovery and only perpetuates the problem. In addition, the codependent parent puts themselves in harm’s way, mentally, emotionally, and perhaps even physically.

Codependency often stems from an individual’s low self-esteem, excessive need to please, and an inability to set boundaries. Codependents feel responsible for others’ problems and will take them on, despite the personal toll it may cost them.

Where Does Codependency Come From?

Codependency is usually developed in childhood. If you grew up in an environment where your emotions were either ignored or punished, you most likely developed low self-esteem, believing your needs didn’t matter.

Many codependents had parents who, for some reason, were unable to fulfill their role as caretakers. This dysfunction is usually the result of addiction, depression, narcissism, or other issues. In this situation, the child is forced to take on responsibilities beyond their years, taking care of younger siblings and even their own parent(s).

When we’re young, codependent behaviors are a survival mechanism. But as we become adults, these same behaviors prevent us from experiencing healthy relationships.

Signs of Codependency

Codependent people will typically one or more telltale codependency signs:

  • The belief you must “save” or “rescue” others
  • Low self-esteem
  • A one-sided relationship where one person is responsible and the other is allowed to be chronically irresponsible.
  • Going without so that others can have what they need or want.
  • Walking on eggshells around others and keeping opinions to yourself so as not to upset the other person.
  • Martyrdom – taking care of everyone else and resentful when no one cares for you.
  • A need to control
  • A need to please
  • An inability to set boundaries
  • Staying in relationships that are harmful or abusive
  • A feeling of guilt when taking care of yourself

If you can relate to one or more of these signs, there is a good chance you may be suffering from codependency.

The good news is, by committing to your own personal development and well-being, and working with a therapist who specializes in codependency, you can have a profound recovery that ultimately leads to peace, fulfillment, and true connections with others.

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

SOURCES:

Filed Under: toxic relationship

Silence Your Inner Critic

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Every single human being has two voices battling it out inside their head. The one voice is our champion, encouraging us to feel confident and to reach our fullest potential.

Then there’s that other voice. The one that is critical of every move we make. The one that looks at all of our perceived flaws under a microscope and calls them out with a thunderous voice. The one who tells us we can’t do anything right and we’ll never amount to anything.

Now which voice is doing the most talking in your life? If you’re like most people, your inner critic is running the show. Ever wish you could tell it to just shut up?

Here are some powerful ways you can silence your inner critic once and for all:

Be More Mindful

In order to silence your inner critic, you must first become aware of it. You cannot change what you are not aware of, right? And this is where mindful meditation comes in.

When we practice being mindful, we tune into the here and now and become FULLY aware of the present. The more you practice mindfulness, the more aware you will be when that negative voice inside you begins to speak.

In addition, mindfulness teaches us that we are not our thoughts, we are the observer of them. Soon you will begin to choose which thoughts to focus on more carefully. This is a powerful shift that can change your life!

Stop Comparing Yourself to Others

In a world where 24/7 social media would have us believe that everyone else is smarter, thinner, richer and generally better than we are, it’s hard not to compare ourselves to others. But doing so only gives your inner critic weapons to use against you.

Practice Self-Compassion

You would never treat others the way you treat yourself. Begin to treat yourself with the compassion you would a small child or a wounded kitten you find. No one is perfect. But all of us are worthy of love, kindness and respect. We must begin to show ourselves more love, kindness and respect and we can do that by practicing self-compassion.

Hopefully these tips help you to silence that inner critic once and for all. And if you’d like more help on building your confidence and self-esteem, please get in touch with me. I work with people to empower them so they can build the life they dream about.

SOURCES:

https://www.omaritani.com/blog/how-to-silence-your-inner-critic

https://www.psychologytoday.com/us/articles/201903/silencing-your-inner-critic

How to Tame and Silence Your Inner Critic: 5 Ways

Filed Under: self esteem

Mental Health Benefits of Gratitude Journals

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At some point in their life, many people will face a mental health crisis. Perhaps it is the stress from a divorce, anxiety from a move, or grieving the loss of a loved one. There are numerous ways we can tackle mental health to make our entire well-being a priority. But one method that not nearly enough people speak about is gratitude.

Gratitude, or a feeling of thankfulness, is a powerful alchemist. It can instantly and dramatically change your mood. When one is feeling grateful, it is hard for them to feel anything else. And while you can easily think about all of the things you are thankful for, it is a better idea to write them down in a journal.

Here are some of the mental health benefits of keeping a gratitude journal:

It Helps Us Feel Valued

When we recognize how many blessings we have been given, it is natural for the perception of our own value and worth to increase. This boost in value and self-esteem has been shown to decrease feelings of anxiety, depression and stress.

It Minimizes Negative Behaviors

As I mentioned, when we are focused on the positive, it is almost impossible for us to think about the negative aspects of our lives. This focus on positivity translates into better choices and behavior. We become kinder as well as more empathic and generous. These new ways of feeling and being continually perpetuate goodness coming into our life. And the new cycle continues.

It Helps Motivate Us

When we allow ourselves to feel grateful, we begin to feel more and more inspired. This newfound inspiration ignites our inner passion and motivates us to become our best selves.

I cannot recommend gratitude journals enough. I have seen them perform miracles in my clients’ lives. If you need some help getting started on your gratitude journey, get in touch with me. I would love to discuss more how gratitude journals, and counseling in general, may be able to help you with the mental health challenges you are facing.

SOURCES:

https://www.wellrx.com/news/how-a-gratitude-journal-can-support-your-mental-health/

https://www.sportskeeda.com/health-and-fitness/6-mental-health-benefits-keeping-gratitude-journal

https://www.psychologytoday.com/us/blog/comfort-gratitude/202006/the-positive-impact-gratitude-mental-health

Filed Under: journaling

Beginner’s Guide to Focusing on Mental Health

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These days, many people focus on their physical health. But few give much attention, if any, to their mental health.

What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how you deal with challenges and the relationships you nurture.

While most people will experience mental health challenges at some point in their life, those who give no attention to their mental health could experience anxiety and depression. If focusing on mental health is a new topic for you, here are some tips to help you along:

Don’t Isolate

Nothing keeps our mood elevated like the feeling of being connected – truly connected – to other people. While texting and social media have their place, be sure to spend quality face-to-face time with friends and loved ones.

Make R&R a Priority

Are you someone that burns the candle at both ends? Most people are. Good mental health requires you to get enough leisure time so you can rest and contemplate. If you’re guilty of being “too busy,” start spending more time relaxing.

Eat Healthy

Have you ever noticed when you eat processed comfort foods, you tend to feel unwell physically and mentally? Sugary foods are bad for our mental health. That’s why it’s so important to eat wholesome, nutritious foods like grassfed meats and organic fruits and veggies!

Stay Active 

Physical activity is as important for your mental health as it is for your physical health. Regular exercise can relieve stress, elevate mood, and even help you get a better night’s sleep.

These are just some of the ways you can ensure your mental health is optimized. You may also want to speak with a licensed mental health therapist who can provide tools and a safe space to work through what’s troubling you.

If you’d like to explore treatment options, please give my office a call.

SOURCES:

http://www.bcmhsus.ca/about/news-stories/stories/10-tips-to-boost-your-mental-health

https://www.mhanational.org/31-tips-boost-your-mental-health

https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389

Filed Under: wellness

How to Support Your Mental Health Between Therapy Sessions

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Therapy is a wonderful way to explore your inner world, process your feelings, and inspire transformation. But what my clients often tell me is that a day or so after our session, they begin to feel a little lost and anxious again.

It’s important to support the progress you’ve made with your therapist in between your sessions. Here is what I advise my own clients to do in between our sessions:

Keep Your A-ha Moments in Mind

Therapy is a space for profound A-ha moments. It’s important to hold onto those in the days after your session. Think more deeply about what was uncovered and see if any other pieces of information come to the surface. It’s a great idea to have a dedicated notebook to jot down anything that may come to you. Bring this with you to your next session so you can share your additional insights with your therapist.

Read

Ask your therapist to recommend some helpful books, blogs, or articles that may offer deeper insights into your issue. While reading about your issue will not resolve it on its own, it’s a great way to supplement your therapy sessions.

Journal

I have been an advocate for journaling for quite some time, so I was thrilled when research in the Journal of the American Medical Association stated that journaling has both mental and physical benefits. Journaling not only helps to manage stress and reduce anxiety, but it also can alleviate the symptoms of depression.

If you did just these three things, you would find your time in between sessions would be more enjoyable and help to facilitate further positive change.

SOURCES:

https://www.foundationscounselingllc.com/blog/what-to-do-between-therapy-sessions.php

https://themighty.com/topic/mental-health/mental-health-support-tools-to-use-between-therapy-sessions/

4 Things to Do Between Therapy Sessions

Filed Under: therapy

Coping With Grief & Loss

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If you’ve recently lost someone or something, you may be going through the grieving process. Below, we explain what grief is and how long the grieving process can be expected to take. We also offer some tips on how to cope with loss.

What Is Grief?

The emotional pain that you feel after a loss is known as “grief.” Someone who’s grieving may feel a combination of shock, disbelief, sadness, anger, fear, and guilt, which can make it difficult to eat, sleep, and engage in other routine activities. It’s common for people to lose or gain weight, become sick, and feel achy.

Many people think of grief only in terms of the death of a loved one, but it can also occur when someone loses their:

  • Health (their own health or a loved one’s health)
  • Marriage, engagement, or dating relationship
  • Friendship
  • Job
  • Money
  • House or personal property
  • Dream
  • Sense of safety (this often occurs after someone experiences a trauma)

Grief can be divided into numerous categories, including anticipatory grief, complicated grief, and disenfranchised grief.

How Long Does the Grieving Process Take?

There’s no easy answer to this question, as the grieving timeline varies from one person to another. Some individuals heal within weeks or months, while others continue grieving for years. Many people go through the five stages of grief—which include denial, anger, bargaining, depression, and acceptance—but it’s possible to heal without experiencing all (or any) of these stages.

How to Cope With Loss

Many people who are grieving a loss find it helpful to speak with a therapist. In addition to therapy, you may want to try:

  • Talking to your loved ones
  • Joining a bereavement support group or another type of support group
  • Writing in a journal
  • Turning to your faith (if you’re religious or spiritual)
  • Eating a nutritious diet
  • Exercising
  • Participating in your regular hobbies

The Help You Need to Heal From Loss

If you’re having a difficult time coping with loss, you should consider speaking to a therapist who specializes in grief. Contact us today to schedule an appointment.

Filed Under: loss

How Fitness Impacts Your Mental Health

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When most people commit to a fitness routine, they do so to improve their physical health. Perhaps they need to lose weight or find a natural way to lower their blood pressure or blood glucose. And while exercise definitely impacts a person’s physical health, it also significantly impacts their mental health as well!

Here are just some of the ways fitness positively impacts your mental health:

Helps to Relieve Stress

Have you heard that regular exercise is one of the best ways to beat the effects of stress? Physical activity is thought to reduce stress by reducing the levels of stress-related hormones such as cortisol and adrenaline. And studies have found exercise can even make us resilient to stress.

Improves Self-Confidence

When we feel depressed, we don’t have the get-up-and-go to exercise. By not exercising, we put on weight, which can significantly decrease our confidence and self-worth. Committing to an exercise plan can help to rebuild our confidence and worth. In fact, studies have found regular exercise can contribute to improved body image.

Promotes a Better Night’s Sleep

We tend to overlook how important proper sleep is for our overall mental health and well-being. While a variety of factors can impact our quality of sleep, physical activity appears to be particularly influential. It seems exercise not only helps us fall asleep faster, but helps us stay asleep longer as well.

Improves Cognitive Functioning

And finally, exercise is also thought to boost our mental clarity and improve our memory. Those who have suffered from depression, anxiety or PTSD and CPTSD know that our cognitive function can take a hit when our mental health takes a hit.

These are just some of the ways regular exercise can improve your mental health. And of course, I also encourage you to speak to someone about the mental health challenges you are facing. Just as you often need a trainer to show you how to exercise properly, you may need a trainer to help you get into the best mental health of your life!

SOURCES:

The Mental Health Benefits of Exercise

https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health

https://www.nami.org/Blogs/NAMI-Blog/May-2016/Exercise-for-Mental-Health-8-Keys-to-Get-and-Stay

https://www.healthline.com/health/depression/exercise

Filed Under: physical health

How Counseling Can Help With Big Life Changes

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They say there are only two things in life you can count on: death and taxes. I would add a third: changes. Every person goes through changes in life. And some of those changes can be significant.

Whether you are graduating, starting a new job, moving to a new city, or ending a relationship, you may find dealing with change to be stressful. But there is good news. Counseling can absolutely help you navigate these big life changes so you can make the absolute best decision for you.

Here are some ways counseling can help with big life changes:

Managing Expectations

There’s the change itself, and then there’s what we expect life to be during and after the change. Often we can feel stress when reality does not align with our expectations of reality. Counseling can help you manage your expectations so that the transition is peaceful and realistic.

A Positive Framework

Change means one door closes as another one opens. But many people put all of their focus and attention on that closing door. Focusing on an ending can make us feel depressed and anxious.

A counselor can help you focus on the new opportunities ahead of you. This can improve your state of mind, which will ultimately help you make the most of the current situation.

Self-Care

For many of us, change means burning the candle at both ends and not taking care of ourselves. Counseling can remind us (as many times as needed) that we need to make our physical and mental health a priority during this transition.

Now that you see some of the ways counseling can help you through the biggest changes in your life, it’s time to find a counselor who can help you find insight and fresh perspective. If you’d like to explore counseling further, please reach out to me. I’d be more than happy to answer any questions you may have.

SOURCES:

https://onlinedegrees.bradley.edu/blog/six-ways-counselors-can-help-clients-dealing-with-major-change/

http://creativeresolutionsinc.com/2021/07/20/how-counseling-can-help-you-through-life-changes/

Adjusting to Big Life Changes

Filed Under: life transitions