How to Journal

When people hear the term ‘journaling,’ it can feel time consuming and intimidating. It doesn’t have to be! Journaling is so much more than the ‘Dear Diary’ we used as kids. According to a 2018 study, journaling just three times per week for 15 minutes decreased anxiety and depressive symptoms after just one month! (For the full study details, check it out here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/ )

There are lots of ways to journal. Grab a notebook, piece of paper or buy a journal that feels like a fit for you. Try a journaling app, or even use your notes feature in your phone. Choose what works best for you and keep it simple. Journaling can be used whenever you feel strong emotions, to give space to freely vent and process them. It can also be a mood tracking opportunity, to notice patterns, observations and coping tools that help you get through difficult days. Or journaling can be a daily one minute practice for getting centered, writing what you are grateful for, and setting intentions for the day. To try out this practice, find your favorite way to journal and commit to trying it for 30 days. See if it makes an impact on improving your mood, anxiety or stress levels.

I like using guided journals to help focus thoughts, gain clarity and develop insights. Here are a few examples, including one I created based on my experiences as a counselor for clients:

30 Days to Hope and a Healthier You: A Guided Journal Click Here

Mood Tracker Journal Click Here

Mindfulness Journal Click Here

Contentment Journal Click Here

What is your favorite way to journal?

A counselor or coach is a great resource to help support you in your journey. For more information visit us at www.opendoorscounselingaz.com

Kelly Gutowski, LCSW is a Counselor, Coach and Clinical Social Worker at Open Doors Counseling, Coaching and Consulting. Learn more at www.opendoorscounselingaz.com

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Back to School Budget: Tips to Thrive

August is a time of shifting seasons, the winding down of summer and back to school beginning. Any parent can relate to the expenses that accumulate this time of year! As a Financial Coach, I wanted to share some budgeting tips and tools to help support any easy transition and financial success during the back to school season.

Budgeting can feel like a ‘4 letter word”, overwhelming and difficult. But it doesn’t have to be that way! Start with some basics. Food, shelter, transportation and clothing make up your “4 Walls” in your budget, your foundation for making sure needs are met. The added back to school expenses are in addition to these 4 walls. Check out this Ramsey Solutions Article for more information on budgeting.

https://www.ramseysolutions.com/budgeting/budgeting-doesnt-have-to-be-scary

It’s important to plan ahead for back to school expenses so they don’t sneak up on you. I would recommend setting aside money in May, June and July to make sure you are covered before the school year starts. Some schools will even post their school supply list on their websites early in the summer. Take a peek early to estimate what you might need.

In the back to school season, clothing doesn’t mean all new wardrobes. Look at what your student needs vs wants. Are there items from last year that will work for them in the new school year? Did they outgrow their shoes? That’s a need. The brand name backpack? That’s a want, especially if last year’s is in good condition. Collect and assess the school supplies they used last year to see if they are still in good working order. New scissors or pencil boxes may not be needed, but if the markers are dried up then they go on the shopping list. Shop the sales and try to avoid ordering on Amazon to get the best deals. 

What our your favorite tips?

Getting a Financial Coach in your corner can make a huge impact to your financial success. Contact us at admin@opendoorscounselingaz.com to learn more about our Financial Coaching Services.

Kelly Gutowski, LCSW is a Counselor, Coach and Clinical Social Worker at Open Doors Counseling, Coaching and Consulting. Learn more at www.opendoorscounselingaz.com

Movement and Mental Health

Have you ever noticed that when our body is feeling slow, tired or achy, it has a direct impact on our mood? We can become irritable, frustrated or negative. However, when our body feels strong, rested, and relaxed, our mood can be impacted positively as well. Studies have shown promise in using exercise as a treatment for depressive disorders, and in some cases exercise was as effective as an antidepressant in mild to moderate depression! Check out these studies from the National Institute of Mental Health for more details https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/ , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430071/ )

Starting a new movement or exercise behavior can be challenging. As a counselor and coach, I recommend for people to start small. Five minutes a day can be a great number to set as an initial goal. It’s not that five minutes a day of exercise will make a major impact on mood or health on its own, however sometimes the biggest barrier to getting started is motivation. Five minutes is such a short amount of time, it’s difficult to make an excuse against it! Another strategy is adding movement as a part of an already existing routine. Take a walk with your daily cup of coffee, stop for a workout on the way home from work during your commute, or add a few extra steps when you go to get the mail. Starting small and growing from there is a great way to build a routine that lasts!

Increasing daily movement can help improve mood, mental health, sleep, relaxation, and strength. What’s one step you can take toward making your body more active? 

A counselor or coach is a great resource to help support you in developing a healthier lifestyle. For more information visit us at www.opendoorscounselingaz.com

Kelly Gutowski, LCSW is a Counselor, Coach and Clinical Social Worker at Open Doors Counseling, Coaching and Consulting. Learn more at www.opendoorscounselingaz.com

Changing Our Thinking

We experience thousands of thoughts each day. Most of these thoughts are about ourselves and how we interact with the world around us. These thoughts can shape how we feel and act on a daily basis. Sometimes it may feel like our thoughts control us, but we actually have more power to change them than we think. Here are some common negative thought patterns to watch out for:

1. Should statements- ex. “I should have exercised today.”

2. Blaming- ex. “She made me mad.”

3. Personalization- ex. “It is my fault.”

4. Fortune Telling- ex. “I know it won’t work out.”

5. All or nothing thinking- ex. “Nothing ever turns out right.”

Any of these sound familiar to you? They are very common, but can be challenging to change.

One strategy that is helpful in changing negative thought patterns is called reframing. This occurs when we “change the frame” (or picture) of the thought to shift our perspective. One tool I teach my clients is to determine if the thought is fact or fiction. Looking at the evidence, is the thought really true? Or is it a feeling? Try using this approach in journaling to challenge your thoughts and shift them to what is actually true and accurate. You may want to explore a guided journal (like ours here) to help you in this exercise. Once you can identify the thoughts that are not true, it becomes easier to shift your perspective and reframe the thought to one that is more accurate.

A counselor or coach is a great resource to help support you in creating healthier thought patterns. For more information visit us at www.opendoorscounselingaz.com

Kelly Gutowski, LCSW is a Counselor, Coach and Clinical Social Worker at Open Doors Counseling, Coaching and Consulting. Learn more at www.opendoorscounselingaz.com

Mental Health Resources

May is Mental Health Awareness Month. At Open Doors, we strive to share resources and support to help you in your journey to your healthiest, happiest life. This month we wanted to share some helpful phone numbers and websites that offer to support in a variety of mental health related areas:

National Suicide Prevention Hotline 1-800-273-8255

National Alliance on Mental Illness (NAMI) 1-800-950-6264

Alcoholics Anonymous (AA) AA.org

Co-Dependents Anonymous (CoDA) Coda.org

National Domestic Violence Hotline 1-800-799-7233

Arizona Coalition To End Sexual and Domestic Violence 602-279-2980, Acesdv.org

Maricopa County Crisis Line (Arizona) 602-222-9444

Our latest resource at Open Doors is our guided journal “30 Days to Hope and a Healthier You,” now available on Amazon HERE

If you or someone you love is struggling with their mental health, please know that you are not alone and there are resources available to help. Please let us know if there are more resources we can offer to support you on your journey! 

Kelly Gutowski, LCSW is a Counselor, Coach and Clinical Social Worker at Open Doors Counseling, Coaching and Consulting. Learn more at www.opendoorscounselingaz.com

Think Goals, Not Resolutions

The New Year is always an exciting time! We get hopeful for what is to come and make resolutions that “this will be the year that I (fill in the blank).” As a counselor and coach, I know how hard it is for people to keep their New Year’s resolutions. I always recommend setting goals, not resolutions!

What’s the difference? Resolutions tend to be vague, big, and have no specific plan on how they will be accomplished. If there is a plan, it tends to be unrealistic. Goals involve action items and accountability.  I am a big believer in breaking goals down. Start by making a plan that is specific. Be flexible and establish a time frame that is reasonable. One method people use is the SMART approach to goal setting (Specific, Measurable, Achievable, Relevant and Time Bound). If that works for you, great! If not, here’s how to keep it simple. 

Consider starting with small goals in the areas of mind, body and spirit. An example of a positive mindset goal could be “Write one positive affirmation per day,” instead of “I want to gain confidence.” A healthy body related goal could be “Move my body for 10 minutes, 3 days per week,” instead of “I want to lose weight.” Spiritual goals are often overlooked, but can make a big difference in life balance. A spiritual goal might look like “Spend 10 minutes appreciating nature daily.” When we look at balance in all 3 areas of life, it’s a recipe to thrive!

A coach is a great resource to guide you through the process if you get stuck. To achieve real change this year, set goals not resolutions. See what a difference it can make!

Kelly Gutowski, LCSW is a Counselor, Coach and Clinical Social Worker at Open Doors Counseling, Coaching and Consulting. Learn more at www.opendoorscounselingaz.com

Boundaries: Truth and Tips

One of the most common subjects that comes up in my sessions is the subject of boundaries. “What are they? How do I know if boundaries are needed? How do I set them? How do I get people to respect my boundaries?” are all questions I get asked. This is not an exhaustive list, however I’d love to share some tips with you that can help you grow in this area.

First, let’s clear up a common myth.

Myth: Boundaries are mean and hurtful to others.

Truth: Boundaries can be set with love and kindness.

The essential function of a boundary is to teach others how to treat you with respect. Boundaries communicate needs and preferences. They protect you from harm, and allow discernment to determine what relationships are healthy or unhealthy. Healthy boundaries can also reduce resentment and promote trust in relationships.

Let’s break down step by step how to establish healthy boundaries. I like using the acronym AIR to keep it simple.

Assess

-The first step is to identify the boundary that is needed. Check in and assess what your personal boundaries are. Sometimes you can feel it in your gut, or your spirit moves you saying ‘this doesn’t feel ok.’ Boundaries may also stem from core values you have, such as honesty, positive communication or physical safety.

Implement 

-In order to have a boundary, you must communicate it to others. As much as it may seem like common sense or obvious to you, other people cannot read your mind or may not share the same boundary. Communicate your boundaries using “I-statements”, such as “I feel _____, when ____happens, what I need is ____”. Be clear and specific. Give the other person a chance to know and meet your needs in a healthier way.

Reinforce 

-After you set a boundary, it is essential to follow up on it. Give praise to the other person if the boundary is honored and supported. If the boundary is violated again, follow through and communicate consequences if it should continue. Repeated boundary violations may require you to consider if the relationship is healthy. If the relationship is deemed unhealthy, you may need to consider if you need to remove the relationship.

Healthy relationships are filled with understanding, empathy, communication, trust and commitment to growth. Boundaries are tools to help support the healthy relationships possible in your life. You are worthy of it!

A coach is a great resource to guide you through the process if you get stuck. For more information visit us at www.opendoorscounselingaz.com

Kelly Gutowski, LCSW is a Counselor, Coach and Clinical Social Worker at Open Doors Counseling, Coaching and Consulting. Learn more at www.opendoorscounselingaz.com