Flattening The Curve – Sessions Go Online This Week!

Dear clients, friends, and community members,

In light of recent recommendations from the medical community and state government to reduce social contact and public exposure in order to help reduce overall spread of the novel coronavirus, therapy sessions will be moving online as of the upcoming week (Monday 3/16/20). Let’s work together to #flattenthecurve and keep our community healthy!

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Thera-Link is a secure, HIPAA-compliant, appropriately encrypted platform that a number of clients have already been using since early 2019. Clients have joined therapy sessions using their computers and/or phones, and have so far usually reported it to be very easy to use.

Current clients will be contacted individually with the necessary information to join their therapy sessions this week. New clients* are also still welcome to schedule sessions!

Intersectional Life Counseling and Psychology offers remote video sessions (in-office sessions suspended temporarily) for PA residents, as well as sliding-scale rates from $70.

Please email us if you would like to schedule or have any questions!

(*Please note: clients MUST be in PA during sessions due to licensure and legal issues.)

StayHomeGame

Stay Home Simulator by Brendon Chung @BlendoGames

Flattening The Curve – Sessions Go Online This Week!

Dear clients, friends, and community members,

In light of recent recommendations from the medical community and state government to reduce social contact and public exposure in order to help reduce overall spread of the novel coronavirus, therapy sessions will be moving online as of the upcoming week (Monday 3/16/20). Let’s work together to #flattenthecurve and keep our community healthy!

waitingroom2

thera-link-mug

 

 

 

 

 

Thera-Link is a secure, HIPAA-compliant, appropriately encrypted platform that a number of clients have already been using since early 2019. Clients have joined therapy sessions using their computers and/or phones, and have so far usually reported it to be very easy to use.

Current clients will be contacted individually with the necessary information to join their therapy sessions this week. New clients* are also still welcome to schedule sessions!

Intersectional Life Counseling and Psychology offers remote video sessions (in-office sessions suspended temporarily) for PA residents, as well as sliding-scale rates from $70.

Please email us if you would like to schedule or have any questions!

(*Please note: clients MUST be in PA during sessions due to licensure and legal issues.)

StayHomeGame

Stay Home Simulator by Brendon Chung @BlendoGames

Keeping Your Balance in the Apocalypse

If you have been feeling worried about illness recently, you are definitely not alone. Even people who don’t normally experience health anxieties are affected by news regarding the novel coronavirus, COVID-19. Ships quarantined, cities locked down, schools closing, hospitals overwhelmed. Much of what we hear is the absolute worst of the news, and for now at least the rest is largely unknown.

An endless wave of bad news can certainly increase depression, while facing an unknown can increase anxiety,  so the situation is a recipe for increased stress on everyone’s mental health. In addition, we are carrying the weight of experiencing others’ stress and worries as well. It’s not only a nationwide mental health stressor, but a worldwide one.

It’s common for PTSD symptoms and anxiety symptoms generally to spike during times of crisis, especially for those who are in vulnerable marginalized groups. This is true whether or not you have a trauma history that is specifically related to the crisis itself. So you may be experiencing more symptoms such as insomnia, panic attacks, melancholy or dread, fibromyalgia, hives, flashbacks, migraines, dissociation, suicidality, agorophobia, or obsessions and compulsions, to name a few of the common ones.

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What to do first:

As in any times of crisis, there are four basic elements of self-stabilizing, beginning with the body.

First of all, you need sleep! If you are experiencing insomnia, address this first. Sleeplessness makes everything else hard to manage, both physically and mentally. You may use self-help methods or you may seek professional support from a therapist if your insomnia is entrenched.

Another aspect of stabilization is to make sure you are eating: get enough healthy fuel. If stress has activated disordered eating such as restricting or bingeing, don’t ignore it. Address it directly.

Exercise: If you already have a reasonable exercise program, do your best to maintain it. If you have begun to isolate, try just taking a 10-minute walk daily. Even mild exercise will help both your body and mind feel better and more able to handle whatever stresses are arising. Also, being outdoors and seeing other people can remind you that human life is continuing and you are still part of a mutually supportive, helpful society.

Which leads to another important aspect, that of social support. It’s important to connect with supportive others, in whatever format you can. Even if you must work from home, you can text or email or talk on the phone with someone. Make sure to do this daily!

Maintain Your Routine and Stay Connected

In the broader sense, counteract a sense of helpless disaster by focusing your perception on the many thousands of highly capable and caring people in every possible area of life–health care workers, emergency workers, researchers, spiritual leaders, parents, neighbors, friends–who are planning and preparing to support, save, and take care of all of us as best they can. Maybe you are one of those people!

Remember that your fellow humans feel a sense of care and responsibility towards you, just as you feel towards them. We protect and help one another to get through. And as Mr. Rogers famously described, “looking for the helpers” is a good way to reassure yourself in a crisis. Becoming one of the helpers yourself–even in a small, neighborly way–can help you to feel less powerless.

When you have stabilized your primary needs as best you can

The next step is to do your emotional self-care. First of all, accept your emotions. It is reasonable to feel scared or angry or any other emotion in a crisis. So have acceptance for whatever those feelings may be, and find ways to comfort yourself.

The trick, however, is to not buy into the cognitions that anxiety or depression may generate. Recognize that if your thoughts are becoming dreadful, it’s likely you are experiencing catastrophization or similar cognitive distortions. One way to reframe this for yourself is to recognize what you have control over (sensible interventions and planning) and what you do not have control over (worldwide events).

If it is something that you do have control over (sensible hygiene, having medications and basic supplies available, planning alternate child care / work locations, rescheduling travel), then implement those things. But worrying will not help you with the implementation.

If it is something you do not have control over, then again–worrying will not help. You may feel afraid and it is worth talking through the fear with someone. But you may need to let go of a sense that you must control the situation in order to survive it. Much of this is out of your control and anyone else’s! Seek solidly data-driven, practical sources of information rather than sensationalized or over-minimized sources. This will help you know what to actually prepare for.

The worry protocol includes not only contagion, but another common anxiety: financial fears. For some, this is regarding recent stock market drops, and for others, simply the ability to pay rent each month when society is disrupted or they could become ill. Again, the worry protocol holds: sensibly plan and implement the parts that you can. The parts that are out of your control may happen or they may not. If they do happen, you and others will do your best to recover and repair as soon as you are able. You may or you may not incur losses, but you will deal with those if they occur.

So…in order to keep yourself emotionally stable:

Take good care of yourself, accept your emotions, manage your cognitions, make practical plans that are based on reality, relinquish control of the uncontrollable, maintain your routines as best you can, and find some way to become a helper. If you are struggling with these issues, consider seeing a therapist to help you sort through them!

Intersectional Life Counseling and Psychology offers in-office sessions (and remote video sessions for PA residents), as well as sliding-scale rates from $70. Please contact us if you would like to schedule or have any questions!

Immigrant Families Finding Therapy

Because of the many layers of stresses and even traumas associated with immigration, immigrants and their families may face high levels of mental distress. This includes things such as traumatic events that were severe enough to make them leave their home country in the first place, as well as the great difficulties in adjusting to a new and sometimes hostile environment.

In today’s social and political climate, stresses and traumas are higher than ever, making mental health support even more crucial. But as challenging as getting started with therapy can be, it can be even harder for immigrants and their families.

This piece by Lauren Hodges explains why, and offers MANY great suggestions to help you or a family member get mental health support!

 

 

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Postpartum Peer Support Helps Physical and Mental Health

Find parent-to-parent nursing support BEFORE your baby is born so you can get real help and information for when you need it most (instead of too late)!

Having support makes it far more likely that you will be able to successfully initiate and maintain nursing and lactation.

Nursing your baby is not only good for the physical health of you and your child, but is also very helpful in promoting bonding and mental well-being for both. And having regular peer support and validation helps to alleviate postpartum mental health issues!

Also, remember that LaLecheLeague International supports the lactation needs of nonbinary / trans parents!

Holocaust Remembrance Day

“How wonderful it is that nobody need wait a single moment before starting to improve the world.” (– Attributed to Anne Frank)

Stanton’s 10 Stages of Genocide and how the US stacks up:

 

Reflect on your own values, and see what you may do to “start to improve the world.” ❤

Anti-Semitism Still Active

 

In 2019 in the United States of America, the Jewish community still experiences life-threatening anti-Semitism:

We don’t want more people to have to die singing.

Antisemitism is real and being stirred.

If the Jewish and Muslim communities can support one another, then others can–and must–also learn to de-escalate.

Rabbi Yisroel Goldstein, of Chabad of Poway, who was injured in the shooting today, wrote this post in March:

Yisroel

If you would like to help in a concrete way, donations are being collected:

Be mindful of neighbors and coworkers who may be very affected by these events and check in with them if you can.

Be safe, and help others feel safe, too. ❤

Race Against Racism

Good morning! It’s time to run the Race Against Racism. I’ll be making fellow runners feel better about themselves by being the one everyone can pass!

So far this year I have personally provided 101 cost-discounted sessions to 11 separate clients. This included 15 sessions at an 87% discount and 86 sessions at a 55% discount. Donors have generously covered $670 so far this year–nearly 10%! Thank you!! For the balance of session costs I have donated my time ($6545 so far this year).

Minority statuses occupied by this year’s session discount recipients have included homelessness, disability, LGBTQ identity, immigrant/nationality, religious minority, and racial statuses, as well as low income.

If you would like to sponsor* me by contributing to our Therapy Scholarship, click the paisley icon 👇👇👇👇! (Read more about the scholarship below the link). Any amount helps! If you cannot donate, shares and RTs are also great. Thank you!!

 

YOUR DONATIONS ARE KEEPING US RUNNING — THANK YOU!

Donate to Therapy Scholarship for Low-Income Marginalized Individuals

Often, members of minority and marginalized groups have the greatest need for therapy to help recover from injurious life experiences and environments. However, for the same reason, they are also the most likely to be unable to afford treatment.

This Therapy Scholarship has been helping to fund discounted, low-cost, and no-cost therapy in 2019 for low-income individuals with a qualified professional therapist. Your donations are helping keep the bills paid at ILC&P while we see clients!

 

 

*I plan to run regardless so it may not technically be a “sponsorship” but we do really appreciate any and all donations!

If you are a fellow runner with chronic illness or mental illness, read about my approach to running with PTSD.

YWCA Lancaster Race Against Racism 2019

My injured knee from the fall I took last fall is about as healed as it is going to get! I’ll be participating in this Saturday’s Race Against Racism again though probably at my traditional slow pace. 😁

If you would like to sponsor* me by contributing to our Therapy Scholarship, click the paisley icon 👇👇👇👇! (Read more about the scholarship below the link). Any amount helps! If you cannot donate, shares and RTs are also great. Thank you!!

 

YOUR DONATIONS ARE KEEPING US RUNNING — THANK YOU!

Donate to Therapy Scholarship for Low-Income Marginalized Individuals

Often, members of minority and marginalized groups have the greatest need for therapy to help recover from injurious life experiences and environments. However, for the same reason, they are also the most likely to be unable to afford treatment.

This Therapy Scholarship has been helping to fund discounted, low-cost, and no-cost therapy in 2019 for low-income individuals with a qualified professional therapist. Your donations are helping keep the bills paid at ILC&P while we see clients!

So far this year I have personally provided 101 cost-discounted sessions to 11 separate clients. This included 15 sessions at an 87% discount and 86 sessions at a 55% discount. Donors have generously covered $670 so far this year–nearly 10%! Thank you!! For the balance of session costs I have donated my time ($6545 so far this year).

Minority statuses occupied by this year’s session discount recipients have included homelessness, disability, LGBTQ identity, immigrant/nationality, religious minority, and racial statuses, as well as low income.

 

 

 

*I plan to run regardless so it may not technically be a “sponsorship” but we do really appreciate any and all donations!

Read about my approach to running with PTSD.

Targeted Violence in New Zealand Shatters the Peace for All

 

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We are saddened and outraged to hear of the deaths of 49 Muslim worshippers at the mosques in Christchurch, New Zealand. We extend our condolences to the Muslim community in New Zealand and also our Muslim neighbors locally.

A reminder to all that it is important to avoid sharing harmful imagery and materials that primarily publicize terrorist acts and terrorists. This includes the video livestreamed by the shooter, but also stills from the video. One reason is to avoid giving terrorists the publicity they crave, which can also encourage terrorist acts by others.

Another reason is to minimize traumatizing people by making exposure to images of actual violence and killings practically unavoidable as they go about their everyday lives. Traumatic material can severely affect not only those in the specific target group of the violence, but many others as well.

As the above Twitter user has pointed out, instead of giving terrorists free publicity, find ways to help, locally and internationally. Some ideas from others include: showing support and solidarity online or in person, contacting local Muslim organizations to offer help, or donating to specific victim aid.

For Muslims anywhere,

Be mindful of neighbors and coworkers who may be very affected by these events and check in with them if you can.

Be safe, and help others feel safe, too. ❤