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

I only share products that I believe in and may be helpful to my audience. This post does contain affiliate links, as an Amazon Associate I may earn from qualifying purchases.

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

10 Money Saving Tips

As a Financial Coach, I love helping people solve their money challenges. I also am a nerd and love saving money! Here are 10 of my favorite tips to help save you money in your budget.

1. Change your cell phone company. It’s amazing how much you can save if you explore offers from other carriers.

2. Ditch cable/satellite. With all of the streaming services out there, cable/satellite tends to be the more expensive option. 

3. Pick ONE subscription service. Don’t sign up for the extras. We never have the time to watch everything we want, or end up binge watching something and lose track of time. Sometimes too many options can overwhelm us. Pick on service and save time and money.

4. Get the cheapest plan on your internet. This may not be an option if you work at home, but much of the time the basic service will give you the bandwidth you need, and save you money in the process!

5. Look at your insurance and see if you can save by making changes. Sometimes just updating your mileage per year can save you money on car insurance. Do you have too much coverage based on your vehicle? Do an assessment or check out other companies to see if you can reduce this expense.

6. Use grocery store apps to plan your shopping list and stay on budget. When I use an app and add my items to the cart, not only do I know exactly what I will be spending and can edit the list accordingly, but I stop the impulse buys in store. 

7. Pack your lunch. Eating out is super expensive, even if just for lunch! How many of us eat at our desks in between meetings? Save the eating out for an experience you can take time and enjoy, and pack your lunch for work.

8. Make your own coffee. I love my Starbucks as much as the next person! However, I recommend for your daily cup of coffee making your own. Huge money saver, plus saving the specialty coffee for meeting up with a friend or date with your spouse will help you savor the experience.

9. Wait 24 hrs before making a purchase. Ask yourself if it’s a need or a want. We often hit “buy” or make the purchase without thinking twice. Putting a boundary on spending and waiting 24 hours will allow you to give some thought to the purchase, see if it is really in your budget, and be more intentional with spending.

10. Use a budgeting app. I was an Excel spreadsheet girl for years for my budget, but a budgeting app has made all the difference! There are so many free ones available these days I like Every Dollar by Ramsey Solutions. It is easy to use and can be shared with your spouse so you are always on the same page with the budget.

What are 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

Spring Into Growth

Spring is a time of renewal and growth. What previously seemed dead now springs to life. Things begin to grow and bloom. This is also true about our change process. Even when we feel stagnant, we can return to a time of growth. We can restart working towards our goals and nourishing our spirits. Here are some tips to renew your process of growth this month.

1. Check in on goals. We often are motivated in January for new goals, but can slow down momentum as the year continues. Use Spring to revisit your goals, revise as needed and renew your motivation.

2. Get into nature. Spend time enjoying the beauty of nature and seeking peace. Our busy lives often move us away from stillness. Taking a time out in nature allow us to get into a more peaceful and present experience.

3. Nourish yourself spiritually and emotionally. Meditation and prayer are great tools to reconnect with your spirit and check in with yourself emotionally. 

4. Focus on gratitude. We often look at what we don’t have, and focus on comparing ourselves to those around us. Instead, try focusing on a gratitude practice. Name 3 things daily that you are grateful for to shift your perspective.

What are your favorite practices during the Spring months to feel refreshed and renewed?

I hope you find these tools helpful to use this Spring as a time of growth and renewal!

Kelly Gutowski

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

Helfpul Self Help Apps

Apps are everywhere in our lives. They can help us get directions, listen to music, track calories, and now even help us in our journey toward wellness! Here are a few self-help apps to supplement any counseling or treatment program you may be participating in:

Optimism- a mood charting app that helps you manage symptoms of mood disorders

PTSD Coach- self management app for post-traumatic stress

AA Big Book and More- an app that helps support sobriety using a 12-step model

Stay Quit Coach- an app that provides help to quit smoking

Take a Break-Guided Meditation- an app that allows you to listen to guided meditation with music and nature sounds



For more information about how Open Doors Counseling can help you on your journey toward wellness, please call us at 602-499-9952 or visit our website at www.opendoorscounselingaz.com

Stages of Change

The process of change can be very difficult. Knowing where you are at in your change process can be a helpful tool in understanding your level of readiness and how to move forward to support your desire to change.

Stages of Change:

Precontemplation: You are not considering change at this stage. Other people may be encouraging change, but you may not see any need for change at this time.

Contemplation: You are thinking about a change, but are not ready to do anything about it yet. For example, you may think you need to lose weight but are not planning to make any behavior or dietary changes yet.

Preparation: You are beginning to develop a plan for change, but have not yet acted upon it.

Action: You have indicated the desire to change, made a goal for change, and created a plan which you are now implementing.

Maintenance: You have been implementing your change plan for a period of time and are achieving consistent, positive results. You continue to work at your plan and make any minor adjustments to support long term change.

Relapse: You revert back to old, unhealthy behaviors. You may re-enter at any stage when ready to begin the change process again.

Where are you at in your stage of change? Consider getting support at any stage to help fuel your success. For more information about how Open Doors Counseling can help you on your path to change, please call us at 602-499-9952 or visit our website at www.opendoorscounselingaz.com

Preventing Suicide: There is Hope

With all of the recent media coverage about the devastating loss of Robin Williams, we at Open Doors thought it would be helpful to provide some resources from the Suicide Prevention Center to help prevent suicide and support those individuals who deal with mental illness. Mental illness is a recoverable disease and there is always hope, help, and support to manage symptoms and lead a healthy and happy life. If you or someone you know is contemplating suicide, please reach out!


*The National Suicide Prevention Lifeline is 1-800-273-TALK (8255). It is a free, 24-hour hotline available to anyone in suicidal crisis or emotional distress.

*Some Suicide Warning Signs according to the Suicide Prevention Resource Center are:

• Talking about wanting to die or to kill oneself
• Looking for a way to kill oneself, such as searching online or obtaining a gun
• Talking about feeling hopeless or having no reason to live

Other behaviors may also indicate a serious risk—especially if the behavior is new; has increased; and/or seems related to a painful event, loss, or change.

• Talking about feeling trapped or in unbearable pain
• Talking about being a burden to others
• Increasing the use of alcohol or drugs
• Acting anxious or agitated; behaving recklessly
• Sleeping too little or too much
• Withdrawing or feeling isolated
• Showing rage or talking about seeking revenge
• Displaying extreme mood swings

Here are some ways to help someone who may be at risk for suicide:

1. If the danger of self harm seems imminent call 911
2. Stay with the person or make sure the person is in a safe place until you can get further help
3. Call the Lifeline or Maricopa County Crisis  (602-222-9444) for further guidance
4. Ask for a referral to a mental health provider
5. Stay in contact with the person and check in with them to see how they are doing, listen without judging and encourage them to follow up with a mental health professional

For more information or resources, please contact Open Doors Counseling at 602-222-9444.



Source: Suicide Prevention Resource Center. www.sprc.org

The Power of Changing Our Thoughts

Our thoughts are very powerful in our lives. They can shape our emotions and play out into how we live our lives. Here are some common types of thinking errors that can lead you astray from the positive life you want to live:

-"All or Nothing" Thinking: Looking at things as black or white, and discounting the "grey" areas. Feeling like a failure if you can't do everything, instead of seeing the smaller accomplishments.

-Using the Word "Should": Focusing on what you didn't do and adding a layer of guilt.

-Catastrophizing: Creating a "mountain out of a molehill" and looking at things as a crisis or the end of the world when it is something small.

-Fortune telling: Focusing on the fact that if one experience was negative, then all experiences like that will be negative. Predicting the future to be negative.

-Using a Negative Mental Filter: Focusing only on the negative aspect of something.

Changing the way you think can have a profound effect on the way you feel. If you find yourself battling one (or more) of these thinking errors, try shifting the focus to the positive in the situation, looking at things from a different point of view, and asking yourself "does this thought make logical sense?" These techniques can help support a more positive way of thinking and change how you feel.

For more help in creating positive thoughts and emotions, contact Open Doors Counseling at 602-499-9952 or check out our website at www.opendoorscounselingaz.com.

Coping with Anxiety

Anxiety is associated with symptoms of excessive worry that is difficult to control, restlessness, fatigue, lack of concentration, irritability, muscle tension and sleep disturbances. It can affect many areas of life, including work, school, home and relationships. Managing anxiety can be a challenge, but here are a few tips that can help bring the symptoms down:

1. Grounding techniques help you focus on the "here and now" instead of the worry. Try using meditation, deep breathing, guided imagery and/or progressive muscle relaxation exercises to help "ground" you.

2. Develop a list of things that trigger your anxiety, and associate each with a strategy that helps decrease the stress. For example, if you have a big test, use a study or time management plan to help you proactively feel prepared.

3. Ask yourself "What can I control right now?" and tackle that task. This may help increase feelings of empowerment over the sense of worry.

4. Redirect the "what if's" to what you have evidence of. For example, if you are feeling "What if I fail?" redirect that to "I have had success in the past."

5. Develop a consistent healthy routine that includes nutrition, exercise and regular sleep routine.

If you are experiencing anxiety and want to seek professional assistance, please contact Open Doors Counseling, Coaching and Consulting at 602-499-9952 or visit our website at www.opendoorscounselingaz.com.

How to create a well balanced and happy life

Ever see those people walking down the street, smiling and appearing truly happy? Are you one of those people? If you aren't one of them, here are some tips to create a happy and well balanced life:

1. Take a look at your level of happiness in the following areas: Personal, Family, Relationships, Work,and Health. Use a 1-10 scale, with 10 being the happiest and 1 being the lowest and rate each of these areas. Which areas were high, and which were low? With the low scoring areas, create a plan  with a few small goals to help bring more happiness and balance to that part of your life. For example, if you scored low in your relationships, look at what makes a relationship healthy for you and set healthy boundaries to respect your needs.

2. Take a look at whether your passions are present in your day to day life. Brainstorm what you are passionate about and include it regularly in your routine. If you love to sing, go to karaoke weekly! If you are a foodie, check out a new restaurant monthly. Be creative on how your passions are lived in your daily life.

3. Be around happy people. They will inspire you as well!

4. Focus on the good in each day instead of everything that went wrong. This goes back to the idea that what you pay attention to is what you get more of.

5. Create a "happy place." Make your environment a place that you enjoy being and that you can use to take a mental time out from the hustle and bustle. Whether it is a room in your home, a class you attend regularly, church, a vacation spot, or even a place you visualize in your mind-use you happy place to take a break when needed.

Getting started with these tips will help you jump start your journey to creating a well balanced and happy life! To learn more about counseling and coaching services that can take you even further on this journey, call Open Doors Counseling at 602-499-9952 or visit our website at www.opendoorscounselingaz.com.

Myths About Counseling Answered

As the first month of 2014 passes, many people have already given up on their New Year's resolutions. It is difficult to create change, especially if the patterns you are working on are deep rooted. Counseling can be a great way to understand the origins of these patterns, and develop healthy thoughts that support feelings of wellness and positive change. Here are some common myths and misconceptions about counseling that prevent many people from seeking assistance during their change process:

1. Going to counseling means I am crazy.
- Many people experience life situations and symptoms that make coping difficult, but it does not mean you are crazy. Your counselor can work with you on identifying coping skills to fit your particular unique situation in a non-judgmental environment.

2. I should be able to do it on my own.
- While you have many amazing strengths you bring to the table, it is hard for many people to make permanent change on their own without a support system. Counseling can provide a fresh perspective and positive support to help kick start your change in a new way.

3. They can't understand me if they have not been in my shoes.
- Because you are unique, no person can have the exact same experience as you. While your counselor may or may not have personal experience in the area of change you have identified, they can bring new thoughts, insights, and strategies that can apply to a wide variety of situations.

4. Nothing is going to change anyway.
- Change is created when energy is put into a new way of thinking or approaching something. While your counselor can help you through this process, you will also have to bring energy and effort into the process to create long term change. Together, you and your counselor can create a plan to help you reach the change you desire.

5. Counseling is too expensive.
- At Open Doors we strive to make counseling affordable to everyone. We contract with a variety of insurance plans and Employee Assistance Programs (EAP's) to be accessible through your health care coverage. We can also be creative with session length and frequency to make services affordable on any budget.

Don't give up on your New Year's Resolution just yet! Why not give counseling a try to see if you can find a new path toward creating the change you want in your life? Call us today at 602-499-9952 or visit us at www.opendoorscounselingaz.com to see how counseling can help you reach your goals for change.

Managing Holiday Stress

The holidays can be a difficult time for many people. Stress levels can increase related to finances, time management, family issues, and lack of self care. Here are a few tips to manage your holiday stress and increase the enjoyment you experience during this time of year!

1. Keep it simple.
Don't over commit yourself. Be realistic in what you have time to do, and don't take on more than necessary. Consider taking time off early in December to help add balance to your busy schedule with some time for self care.

2. Use your support system.
Delegate when appropriate and call for back up when entering an anxiety inducing situation, like going to a family member's home or the mall.

3. Identify what is important to you during the holidays.
Put things into perspective about what the holiday season means to you vs. the societal expectations/pressures.

4. Honor your financial picture.
Going into debt will cause more stress in the New Year, so if you have a limited budget to work from, try being creative with gifts from the heart. Set a dollar amount for each person on your list to stay on budget. Use cash instead of credit to avoid overspending.


Happy Holidays from Open Doors Counseling, Coaching and Consulting!

To learn more about Open Doors please visit us at www.opendoorscounselingaz.com or
call 602-499-9952.

Getting a Good Night's Sleep

Sleep is a restorative process that allows your body to rest and reenergize to take on the day. Without proper sleep, it can increase the effects of depression and anxiety, increase irritability, and decrease energy, concentration, and coping skills. Here are a few tips to help you get a good night's sleep:

1 .Develop a Sleep Routine

Your body functions in rhythms and cycles, and sleep also functions in this same way. When you go to bed the same time every night, and wake up the same time every day (yes-including weekends!) your body finds a rhythm that makes going to sleep an easier process. Try to aim for a schedule that includes 7-8 hours of sleep time. Start your sleep routine 30 minutes to 1 hour before the time you actually need to go to sleep. The sleep routine can include getting ready for bed activities, listening to soft music, soothing time with family, or watching a relaxing tv show.

2. Examine your Environment

Take a look around the location where you sleep and try to create as soothing as environment as possible. Is the room dark enough? Is white noise needed to block out sounds? Is the temperature comfortable? Are you surrounded by décor that feels soothing and comforting? Is there anything in the room that makes you feel uncomfortable, and can it be moved? Make any needed adjustments to help promote a health environment to induce sleep.

3. Reduce/Limit Caffeine Intake

Pay attention to the types, frequencies, and amounts of caffeine you consume. Caffeine can be contained in coffee, soda, tea, energy drinks, and chocolate, among other things. Try not to consume any caffeine at least 3 hours before you begin your sleep routine to help maximize your ability to fall asleep.

4. Expend Physical and Emotional Energy

Extra energy at the end of the day can create difficulty in falling asleep. Try including exercise during your day, take a walk after dinner, talk to a friend, or journal your thoughts to help release physical and emotional energy to decrease racing thoughts at bedtime.

Give some of these tips a try and see if you begin to experience improved sleep. If you find that you suffer chronically from insomnia or a sleep disorder, please consult your physician for treatment options.

For more information on Open Doors Counseling, please call 602-499-9952 or check us out at www.opendoorscounselingaz.com

Back to School...Back to Motivation!

As the lazy days of summer draw to a close it means back to school for many students. It is a time of excitement, hope, and the promise of learning new things. Even if you are not enrolled in school, use this time to become a student of your life. Allow yourself to be inspired and motivated to learn more about you, what your hopes, dreams, and needs are. Tap into the energy and motivation all around you. Here are some quotes to keep you inspired and motivated on your path to personal growth and learning!

”It takes a deep commitment to change and an even deeper commitment to grow." --Ralph Ellison

”Unless commitment is made, there are only promises and hopes... but no plans.” --Peter F. Drucker

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."--Thomas A. Edison

"You are never too old to set another goal or to dream a new dream."--C. S. Lewis

"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence."--Helen Keller

Get back to motivation this back to school season! If you would like to learn more about how Open Doors can help you on your path to change, please visit www.opendoorscounselingaz.com or call 602-499-9952.

Three Steps Toward Self Validation

Do you ever find yourself looking for approval from others to feel good about yourself? This is an emotional trap that many people fall in to. They base their self esteem and self worth on the feedback they receive from others. But what if this was no longer the case? What if you could be free to validate your own emotions and how you feel about yourself? Here are three steps you can take to help you move toward self validation:

1. Acknowledge that you are okay just being you and that no one else has the power to tell you that you are not good enough. You can validate and acknowledge yourself, your accomplishments, and know that you are a good person just by what you are putting out into the world. We often would say these kind words to others, but rarely to ourselves. Make this a regular reminder to be kind to yourself and your own cheerleader.

2. Create a boundary with others where you can hear and be open to their feedback, but not accept things they say about you that you know to be untrue.

3. Honor your emotions and your strengths. You are entitled to your feelings and they are valid based on your own life experience. This life experience also has helped you build strengths. Identify and embrace your strengths, reminding yourself of them regularly.

Best wishes in your journey toward self validation from Open Doors Counseling!