Month: May 2022

Overthinking. We all do it; some more frequently than others. We fixate on an awkward interaction or an upcoming event. It can be uncomfortable to feel the tornado of thoughts that swirl in your head when you are overthinking. This type of thinking can breed anxiety, which leads to further fixations. This is a cycle we can break by recognizing the signs of overthinking and actively managing them before they become overwhelming.

Here are a few of the telltale signs that you are overthinking:

1. Being unable to stop thinking about a certain event or subject
2. Developing irrational thoughts and fears surrounding the event or subject
3. Replaying moments and interactions in your head surrounding the event
4. Being stuck on thoughts about the things you cannot change or control about the subject
5. Thoughts about the subject are impacting sleep and daily functioning

A few tips to manage overthinking:

1. Ask yourself how this overthinking serves you. Is it changing the situation, or is it just upsetting you further?
2. Create a helpful phrase that you can repeat to reset yourself. An example of this could be, “I am here” or “keep calm”.
3. Do grounding exercises, like mental math, rubbing palms together, or putting hands under water.
4. Try Box Breathing (https://www.webmd.com/balance/what-is-box-breathing):

• a. Step 1: Breathe in counting to four slowly. Feel the air enter your lungs.
• b. Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
• c. Step 3: Slowly exhale through your mouth for 4 seconds.
• d. Step 4: Repeat steps 1 to 3 until you feel re-centered.

Written by Jessy Pucker, LMSW

Photo Cred: Canva

Write out your to-do list. How does it feel to see it? Is it long? Does it feel overwhelming?

Between in-person and online tasks, we all have a lot going on. Our lives are expansive because of sheer access to information, connection, and communication. Maybe you have kids. Maybe you are caring for a loved one. Maybe you are trying to balance personal, social, and professional life. No matter what your circumstances, it is ok to feel overwhelmed. It is not uncommon for us to overextend ourselves for the purpose of pleasing others.

Saying ‘no’ can be challenging, but it is an important skill to develop. It takes confidence to know and assert your needs. The first step in developing this sense of confidence is to know your limits. It is not weak to say you are unable to do something. If we overextend ourselves for other people, what do we have left for ourselves?

It can take time to figure out your limits. Occasionally it takes pushing those limits to recognize that they exist. Practice saying, “I won’t be able to help with that because I have a lot on my plate right now”. Saying ‘no’ can be as simple as that sentence. There is no need to apologize for knowing yourself or provide further information.

Try to think of your life as a pie chart. How much space is work taking up? Social life? Alone time? Check in with yourself. Ask yourself what the ideal chart is and what you will need to do to achieve it. Block off time in your schedule to take a walk or do something that will de-stress you. These are essential activities that can be seen as ‘frivolous’ in our productivity-focused world. Though you’ve seen this written again and again in various mental health blogs, you cannot help others until you help yourself. Sometimes cliches exist for a reason. Honor your limits and watch yourself find a new sense of balance.

Written by Jessy Pucker, LMSW

Photo Cred: Canva

Each of us experiences mental health in a different way. For some, it is a constant struggle to balance. For others, it is an afterthought. It is hard to put ourselves in the shoes of those around us; even those we love. Mental Health Awareness month can be about so much more than recognizing the signs of illness or discussing stigmas. That work is important, but there is more. It can be a time to celebrate the hard work of taking care of your mental health, or supporting others in their efforts. To be aware of mental health is not just to be aware of its dangers and downsides. It is also to shed light on the powers of thinking differently, or to celebrate human strength and resilience.

The world around us is changing fast. Between a global pandemic, political dividedness, extreme weather, and all the rest, no one has been left unaffected by the last few years. The list of global traumas keeps building, and it would be easy for each of us to crumble under the weight of it all. Yet, here you are, reading a mental health blog. Or maybe you are searching for a therapist at Refresh. Maybe you are unsure of what you are looking for but found yourself here. No matter the reason, you’ve taken an active step in promoting mental health awareness, whether for yourself or others.

As therapists, we at Refresh have dedicated our time, education, and focus towards the study and practice of mental health. We recognize that asking for help is not easy, and feel privileged to do the work we do. May is Mental Health Awareness Month, so we want to spend the time celebrating and applauding those of you who reach out for help, information, and support. Whether it is signing up for a therapeutic group, one-on-one sessions, or coming to the website to seek information about mental health, you are making a difference.

Written by Jessy Pucker, LMSW

Photo Cred: Canva