Tag: self-care

August 14, 2023
fall leaves representing emotional support during back-to-school transitions with the words overlay saying Back to School Basics for Caregivers

How to Handle Transitions – Back to School Basics for Caregivers

It’s back to school time and with it comes a healthy dose of feelings. This can be a time of excitement and anticipation which might also lead to overwhelm. And regardless of the feelings you and/ or your children might be experiencing, it’s important to learn how to process them so they don’t become a problem for yourself or others.

From kindergarten to college, this time of year can be full of transitions. Change, while inevitable, can be hard to accept. The better we are at acceptance, the more capable we become as collaborative members in our families. First, we must manage our own feelings about change so that we can better help the rest of our family accept and manage their own feelings.

How is it that we can stop and care for ourselves when everything feels so busy and hectic for everyone else? You might be wondering if it’s ok to practice self-care when the focus “should be” on your family. The mental health providers at Wholeness Center are here to tell you anything you are feeling at this time is normal and you are not alone.

Stop and take a minute to identify what you are feeling. Especially when overwhelm creeps in, it’s important to notice what you are feeling and where. Do not bypass your emotions. Give yourself time to fully explore how you are feeling and what is at the root. Notice where in your body you have sensations related with that feeling. And then slowly let the feeling and sensations pass.

Be prepared to cycle through your feelings more than once. Grief, for instance, is not linear. Therefore, you might experience different aspects of grief at different times sometimes skipping ahead, sometimes repeating emotions. This is perfectly normal.

Recognize what is within your control and let go of things that are not. We remind our clients that you are in control of your words, your thoughts and your actions. That’s it. Any outside factors that might have you concerned or scrambling for resolution are just that: outside your control. Rather than focusing outside yourself, ground yourself and recenter. Many of our anxious emotions can be released when we let go of the need to control things outside ourselves.

Find healthy ways to release your emotions. If you notice you are holding onto your feelings find a way to release them so that they don’t harm others. Rather than snapping at your partner, take a deep breath and drink a glass of water. If you feel like you are being a bit clingy with your college age child, go for a run or walk. Make sure you are sleeping 7-9 hours each night to assist with your own stress management. Try to eat comfort foods that hold nutritional value rather than over or under eating to cope with your feelings.

Ask for help. Wholeness Center is an integrative mental health clinic that provides comprehensive, state of the art therapies, using a holistic full body approach. To recognize your unique individuality, we have a top-notch team trained to work together to meet your needs.  Having a collaborative team means that we listen. Really listen. Effective communication and collaborative care are essential elements to a happier, healthier family.

In times of transition or change it is normal to feel overwhelmed with emotion. Using these simple strategies, you can acknowledge and become accountable for your feelings in order to be present as your children manage their own feelings.

Want to know more about integrative ways to find wholeness? We offer a variety of mental health tools to assist you – including nutritional suggestions. If you live in the Northern Colorado/ Ft. Collins area and would like to learn more about the innovative programs at Wholeness Center, please call 970-221-1106 or email info@wholeness.com.

February 6, 2023
healthy relationships, healthy love, boundaries, self-awareness, attachment theory

Relationships are key to successfully living in the world. There are foundational relationships we form with caregivers. There are relationships we form with significant others like friends, colleagues or romantic partners. Then there is the most significant relationship that develops throughout our lives – the one with ourselves.

Relationships can be affected positively or negatively based on how we learn to give or receive love when we are children. As adults we then get to choose what skills we have that are healthy and which skills deserve a bit more refining.

Are you someone that gets tripped up when it comes to relationships – either with others or with yourself? Not to worry, we all have areas in our relationships that could use a bit of practice or improvement.

The interesting thing to keep in mind about our ability to relate with others is that our skill grows in relationship with others, not in isolation. So, don’t hide out in February, let our Wholeness providers help with your relationship journey!

We have some tips to help you relate better with yourself and others. Here are three ways to foster healthy relationships:

1. Get to the root of relationship. From birth, the role of caregiver could arguably be the biggest influence on the way we relate. Learned behavior sets the pace for relationships we will form throughout our lives. Therefore, it is important to look at the role we performed as a child in the family structure, and how we interact with those in our family we give care for, currently.

Dr. Joe Martindale, child and adolescent psychiatrist, offers this advice for parents: “One aspect of healthy love that understandably can be very difficult for parents is to allow their children to make mistakes. There is not a concrete, black and white rule book for this, but I can’t recommend strongly enough to parents that they set some boundaries with room for “error” and strive to maintain awareness of those boundaries.

“In this case, boundaries being the balance between allowing your children to express themselves in ways you may not agree with, and the parental responsibilities of providing guidance and protection.

Each parenting situation is unique, so this is offered as food for thought. Nevertheless, I believe that having the awareness of offering love with this balance in mind is perhaps the most important aspect of being a parent.”

2. What is a healthy relationship with others? Dr. Matt Brennecke ND, offers this visual to help you identify patterns as you relate to others. He thinks about healthy relationships like 3 different letters:

A: An A-framed relationship happens when two people are codependent on each other. They are each other’s life. If one member falls, so does the other. This is an example of an unhealthy relationship.

H: An H-framed relationship results when each partner is more concerned with what is going on outside of their relationship instead of spending time with each other. The two are held together by an extended hand out to each other, but that relationship can be severed easily. This is a weak relationship or a relationship of convenience. Another example of an unhealthy relationship.

M: In an M-framed relationship each member has their own life, but also has a life together with their partner. Each member has the ability to stand on their own two feet and has friends outside of their relationship but can find common ground with a solid connection to their partner. They can function independently and at the same time function well together. This is an example of a healthy relationship.

3. Being self-aware. Love and connection are essential needs for every human, Stephen Thomas MSW, ACC, tells us. Knowing who you are and why you relate in the way you do can be helpful.

Attachment theory suggests that our ease or difficulty in forming secure bonds with other people is influenced by our relationships with parents/caregivers in early childhood. Understanding your attachment types, and those of your loved ones or partners can offer helpful insights into the struggles that may arise in love relationships.

Additionally, the Enneagram—a personality classification system based on 9 core “Enneatypes”—provides a useful framework for self-exploration and awareness.”

Recognizing the different ways each of us is wired to seek comfort and safety can be a revelatory step along the path to forging healthy, fulfilling, love relationships. If you need support along the way, the providers at Wholeness Center are here to walk with you.

Wholeness Center offers a variety of mental health tools to assist you. If you live in the Northern Colorado/ Ft. Collins area and would like to learn more about the innovative programs the Wholeness Center has to offer, please call 970-221-1106 or email info@wholeness.com.

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