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!

Don't let the heat make your anger temperature rise!

With the rising temperatures, the summer heat often can affect our moods. Irritability, agitation and anger are common emotions, but you don't have to let them ruin your summer! Here are some helpful tips to keep your anger temperature low:

1. Identify what triggers your anger and reduce exposure to these triggers. If your temperature boils during the freeway rush hour, try leaving at different times or taking a different route.
2. Identify your anger level. Think about emotions on a scale from 1-10. For example, a 1 could be slight annoyance, 5 could be frustration, and 10 could be rage. Do a self check with how high your anger level really is and look at some strategies to reduce it before it gets to an unmanageable level.
3. Find outlets for your emotions. Exercise, yoga, meditation, massage, or talking to a supportive person are all great outlets to release your emotions in a positive way and help keep your overall stress level lower.

For more ways to learn how to better manage anger, call Open Doors Counseling, Coaching and Consulting to schedule an appointment at 602-499-9952. Happy Summer!

Is what I am feeling normal?

As a therapist, I constantly get the question from clients "Is what I am feeling normal?" In a world where we are told "Big girls/boys don't cry" and "Just get over it," it is hard to acknowledge and honor our feelings. Have you ever not shared how you feel with someone because you were afraid how they would react, or that they would think your feelings are "stupid"? This happens frequently and causes individuals to question their own emotions.

In therapy, one of the first goals is to understand, honor and validate your thoughts and emotions. No one else has walked in your shoes, so your feelings are normal for your experience. If you do not like how you are feeling, the next part of the process in therapy is to explore ways to think about and cope with your experience in a different way to help you lead a healthier and happier life.

So the next time you ask yourself "Is what I am feeling normal?," remember that the answer is YES and that you have the power to create change in your life! If you feel like you are ready to start your path to change, please contact Open Doors Counseling, Coaching and Consulting at 602-499-9952.