Understanding Women’s Pelvic Floor Therapy: What It Is, Why It Matters, and Its Connection to Mental Health

When it comes to women’s health, there’s a growing awareness about the importance of pelvic floor therapy. Often overlooked or misunderstood, this therapy is essential for managing and improving issues that affect countless women, from postpartum recovery to chronic pain. Let’s dive into what pelvic floor therapy is, why it’s vital for women’s health, and how it connects to mental well-being.

What is Pelvic Floor Therapy?

Pelvic floor therapy is a specialized type of physical therapy focused on the muscles, ligaments, and connective tissues in the pelvic area. This therapy is often recommended for women who experience symptoms like incontinence, pelvic pain, or discomfort during physical activities, and it’s a common part of recovery after childbirth. The pelvic floor plays a crucial role in supporting key organs like the bladder, uterus, and intestines. When these muscles are weak or too tight, it can lead to a variety of issues, including bladder and bowel problems, pain, and even sexual dysfunction.

Pelvic floor therapists work with clients to assess the strength and flexibility of these muscles and then guide them through exercises and relaxation techniques to improve function. Therapy may include internal and external treatments, such as strengthening exercises, manual manipulation, biofeedback, and lifestyle adjustments that help reduce symptoms and enhance quality of life.

Why is Pelvic Floor Therapy Important?

For many women, pelvic floor issues are either overlooked or accepted as “normal” parts of life, especially after childbirth or as they age. However, untreated pelvic floor dysfunction can lead to chronic discomfort, impaired movement, and even issues like recurring infections or bowel complications. Strengthening and rehabilitating the pelvic floor not only helps women manage these physical symptoms but also allows them to engage fully in daily activities, exercise, and intimate relationships without pain or embarrassment.

Additionally, pelvic floor health is essential for core stability. A healthy pelvic floor can improve posture, support proper breathing, and enhance physical performance, which can be especially beneficial for athletes or women with active lifestyles.

How Pelvic Floor Health is Connected to Mental Health

Physical symptoms of pelvic floor dysfunction often take an emotional toll. Many women with pelvic floor issues report feelings of shame, frustration, or even isolation. These physical issues can lead to social withdrawal, impact self-esteem, and cause anxiety in situations where symptoms might flare up, such as during exercise or intimate moments. Addressing the pelvic floor can thus be a critical component of holistic mental health care.

Studies have shown that the body’s physical state directly impacts mental health, and the pelvic floor is no exception. Chronic pain and physical limitations can trigger stress responses and, over time, increase levels of cortisol (the body’s primary stress hormone), which is associated with mood disorders like depression and anxiety. By addressing the root physical cause through pelvic floor therapy, women often find relief not only in their bodies but also in their mental well-being.

Pelvic floor therapy also encourages the practice of mindfulness. Many therapeutic exercises require intentional breathing, relaxation, and awareness of the body, which can help women feel more grounded and connected to their physical selves. This body-mind connection is a key factor in emotional resilience and stress management, both of which support overall mental health.

The Benefits of Seeking Pelvic Floor Therapy

  1. Symptom Relief: Therapy can alleviate common issues like incontinence, pain, and discomfort, providing freedom from symptoms that may have become life-limiting.
  2. Improved Confidence: By addressing these often-embarrassing symptoms, women can regain a sense of control, boosting confidence and allowing them to engage more freely in social and physical activities.
  3. Enhanced Mental Well-being: A healthy pelvic floor reduces physical pain and discomfort, which, in turn, helps lower anxiety and stress levels.
  4. Prevention of Future Issues: Therapy can prevent the development of further issues, particularly after childbirth, surgery, or during menopause, when the pelvic floor muscles are at increased risk of weakening.

Embracing Pelvic Floor Health as Part of Holistic Wellness

Pelvic floor therapy is not just about managing symptoms; it’s a gateway to improved quality of life and emotional resilience. When we address physical health challenges like pelvic floor dysfunction, we open the door to better mental health and overall well-being. Seeking out pelvic floor therapy can be empowering for women and an essential part of a holistic approach to health that encompasses the body and mind.

In Milwaukee, a number of clinics, including Hillary Counseling, offer resources and support for women seeking to strengthen their pelvic floor and find relief from related symptoms. If you or someone you know could benefit from pelvic floor therapy, consider reaching out to discuss how this approach can be tailored to individual needs and wellness goals.

By embracing this often-overlooked aspect of women’s health, women can reclaim both physical comfort and emotional well-being—two essential ingredients for a vibrant, fulfilling life

Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about counseling, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatmentteen therapygrief counselingonline therapy, couples counseling, eating disorderstraumaOCD therapytherapy for college students, neurodivergent affirming therapy, and LGBTQ+ therapy.

How CBT Can Help You Manage Negative Thoughts: A Guide to Cognitive Behavioral Therapy

Negative thoughts can sometimes feel like an uninvited guest, constantly interrupting our day-to-day lives. They can lead to feelings of stress, anxiety, and even self-doubt. Fortunately, one of the most effective therapies for managing these unhelpful thought patterns is Cognitive Behavioral Therapy (CBT). Here at Hillary Counseling, we often use CBT to help clients take control of their thoughts, and in turn, their emotions and behaviors. This article explains how CBT works, why it’s effective, and how it can empower you to regain control over those negative thoughts.

What Is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy is a short-term, goal-oriented approach that helps individuals identify and change patterns of thinking and behavior that are causing distress. Developed by Dr. Aaron Beck in the 1960s, CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected. By learning to recognize and alter negative thought patterns, we can ultimately change the way we feel and behave.

Why Do Negative Thoughts Happen?

Negative thoughts often stem from cognitive distortions, which are patterns of thinking that can lead us to perceive situations inaccurately. Some common types of cognitive distortions include:

  • All-or-nothing thinking: Seeing things in extremes without any middle ground. For example, “If I fail at this project, I’m a complete failure.”
  • Catastrophizing: Expecting the worst possible outcome in any situation.
  • Personalization: Believing you are the cause of things outside of your control. For example, “My friend didn’t text back because I must have done something wrong.”

CBT helps individuals recognize these distorted thought patterns and replace them with more balanced and realistic thoughts.

How CBT Works to Manage Negative Thoughts

The foundation of CBT lies in developing awareness, challenging, and reframing.

  1. Building Awareness: In CBT, the first step is to recognize and become aware of your negative thought patterns. This may involve keeping a thought journal or using mindfulness techniques to observe your thoughts without judgment. The more you’re aware of your thoughts, the more control you gain over them.
  2. Challenging Negative Thoughts: Once you recognize your negative thoughts, the next step is to challenge their validity. Ask yourself, “Is this thought based on fact or emotion?” “Am I jumping to conclusions?” By examining your thoughts from a more objective standpoint, you begin to see that many negative thoughts are exaggerated or untrue.
  3. Reframing to Positive or Neutral Thoughts: After challenging a negative thought, CBT encourages you to replace it with a more balanced perspective. For example, instead of thinking, “I’ll never get this right,” try reframing to, “I’m learning, and it’s okay to make mistakes.” This simple shift can make a huge difference in your mood and outlook.

Techniques in CBT to Help Manage Negative Thoughts

Here are some of the effective techniques used in CBT to help reduce the impact of negative thinking:

  • Thought Records: Keeping a record of negative thoughts, the situations that trigger them, and how you respond can provide valuable insight. Over time, you can see patterns in your thoughts and develop healthier responses.
  • Cognitive Restructuring: This is the process of identifying and challenging irrational thoughts to create more realistic and positive ones.
  • Behavioral Experiments: These involve testing the accuracy of your thoughts by doing small experiments. For example, if you believe, “People will judge me if I speak up in a meeting,” you might experiment by sharing a small idea in a meeting to see what actually happens.
  • Mindfulness and Relaxation Techniques: Incorporating mindfulness techniques can help you stay present and less reactive to negative thoughts. Breathing exercises, meditation, and progressive muscle relaxation can calm your mind and create space for more balanced thinking.

The Benefits of Managing Negative Thoughts with CBT

CBT is effective because it equips you with tools you can use in your everyday life, allowing you to become your own therapist. Research shows that CBT can be highly effective for a range of mental health concerns, including anxiety, depression, stress, and even relationship issues.

Through CBT, clients often experience:

  • Improved self-esteem as they recognize and shift unhelpful self-critical thoughts.
  • Reduced stress and anxiety by learning to react calmly to situations instead of letting fear take over.
  • Enhanced resilience, as they learn to tackle challenges with a growth mindset and an understanding that they can change their reactions.

Getting Started with CBT at Hillary Counseling

If you feel like negative thoughts are impacting your well-being, know that help is available. At Hillary Counseling, our compassionate team of skilled therapists in Milwaukee’s Third Ward is dedicated to helping clients build stronger, healthier thought patterns through CBT and other therapeutic techniques. We believe in a holistic approach to mental health, where each session is tailored to your unique needs, challenges, and goals.

Ready to start your journey toward managing negative thoughts? 

Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about counseling, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatmentteen therapygrief counselingonline therapy, couples counseling, eating disorderstraumaOCD therapytherapy for college students, neurodivergent affirming therapy, and LGBTQ+ therapy.

Parental Stress and Difficulties Coping…

You’ve probably heard about the recent U.S. Surgeon General Advisory on parental stress. Parents and caregivers feeling stressed is not a new phenomenon. However, today’s levels of stress have parents at a breaking point, with 41 percent of parents saying that most days they feel so stressed they can’t even function (Murthy, 2024). More parents than ever before say they are stressed to a high degree, with almost 50 percent of parents reporting that “most days their stress is completely overwhelming compared to other adults” (Murthy, 2024).

There are numerous causes of this high parental stress. Of the concerns mentioned in the recent report, the following three are likely to greatly impact caregivers of young children:

1. Poverty and financial instability. Due to the intensive nature of taking care of babies and toddlers (who are very needy and cannot feed, clothe, or go to the toilet themselves), one parent is unable to work during this time unless childcare is paid for out of pocket. While other costs of living can be a challenge, the price of childcare has increased by about 26 percent in the past decade, causing significant financial strain for families (Murthy, 2024).

2. Time commitment. Caregivers of young children are busier than ever. Caregivers are spending more time working (over 20 hours more per week for mothers and almost 1.5 hours more for fathers since 1985) and taking care of children (almost 3.5 hours more per week for mothers and 4 hours more for fathers since 1985) (Murthy, 2024). Further stressed are the caregivers, sometimes referred to as “the sandwich generation.” Almost a quarter of U.S. adults care not only for a child (or adult child), but for an aging parent as well (Murthy, 2024). With the lack of comprehensive national infrastructure for either childcare or elder care in this country, that sandwich is often pressed into a panini, feeling pressure from all sides.

3. Isolation and lonliness. While everyone knows the saying, “It takes a village to raise a child,” modern life has left many caregivers of young children far from their extended families and without a village or community. This isolation and lack of social support can lead to increased stress for already stretched caregivers (Murthy, 2024).

Parental stress is particularly problematic for caregivers of very young children.

Babies and toddlers are unique because their brains are going through their most rapid period of development. During the first three years of life, a child’s brain forms more than 1 million new neural connections every single second (Murthy, 2024). These connections are strengthened through repeated positive experiences and help babies thrive and survive in their homes, wider communities, and broader culture.

This time of heightened growth is also one of intensive caregiving. As noted, babies are born completely helpless and quite needy. The foundational years of early brain architecture require caregivers of young children to have significant physical, emotional, and mental bandwidth to be attuned, responsive to the baby’s needs, and able to provide the “serve and return” interactions necessary to positively wire their child’s brain. Without this bandwidth, young children suffer.

It is well established that the mental health of caregivers affects the health and mental health of children—especially young children—as babies and toddlers rely on their caregivers to be calm and regulated in order to feel secure. When caregivers are supported, they can provide those safe, stable, and nurturing relationships and environments that set children on a trajectory where they will thrive (Murthy, 2024).

Parents who feel pushed to the brink deserve more than platitudes. They need tangible support.

How can parents get the support they need?

Providers and others who support families and caregivers of young children can “take care of the caregiver” by championing mental health support in several ways. Prevention of stress can be addressed through regular mental health screening, preventive care for mental health and stress management, and by providing added layers of support for those at high risk for mental health conditions (Murthy, 2024).

Additionally, caregivers benefit when professionals foster interdisciplinary connections between mental health providers and primary care and engage in partnerships with community organizations that provide parental care, resources, and support. These approaches, along with meaningful policy change such as paid family leave, guaranteed sick time, and more, will help create the necessary networks of support to alleviate the high amount of stress so many caregivers are feeling (Murthy, 2024).

Are you looking for more SUPPORT coping with Parental Stress?

Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about counseling, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatmentteen therapygrief counselingonline therapy, couples counseling, eating disorderstraumaOCD therapytherapy for college students, neurodivergent affirming therapy, and LGBTQ+ therapy. We would be honored to support you in learning new coping methods to help strengthen your relationship.

Article By: Rahil Briggs, Psy.D

References

Murthy, V. (2024, August 28). Parents Under Pressure: The U.S. Surgeon General’s Advisory on the Mental Health & Well-Being of Parents. United States. Public Health Service. Office of the Surgeon General.

The Power of I…Taking 1% Responsibility

When we experience loss in our lives, we often feel immense emotional pain. Sometimes the pain is so profound that it leaves us feeling paralyzed and hopeless about the future. It’s as if we are stuck in an emotional prison, unable to escape and incapable of imagining a life without suffering. Over time and without new action, our prison can become so familiar that we begin to believe that we are powerless over our emotions, our lives, and our circumstances in life.

The good news is, we do have control. As challenging and painful as it can be to take ownership of our lives (especially our pain), we do have the capacity to own our emotions, own our stories, and decide what we are going to do with the emotional pain we are carrying. This ownership is the first step on our path to healing and recovery.

What if we looked at things from a different lens and took 1% responsibility for our reaction in the present moment. That 1% represents the small part of us that feels hopeful about feeling better and our willingness to take new action to heal from our pain. If we don’t accept at least 1% responsibility for our emotions, we get to stay in prison.

Action is the antidote to fear. In order to experience true emotional healing and fulfillment in our lives, we must be willing to push through our fears and the familiarity of our pain and take new action to move forward.

Even if recovery is what we deeply desire in our hearts, our fear can have a powerful grip on us in the present moment. It is often our fear that stops us in our tracks and limits us from taking emotional risks in life. Richard O’Connor, the author of Rewire, states that “fear of success is a euphemistic stand-in for deeper fears that are the real motivation for handicapping ourselves – fear of freedom, happiness, intimacy and responsibility.”

Aren’t we all willing to do whatever it takes to feel happy in life? Then why is this so challenging for us?

Well, it is in our human nature to seek what is familiar, even if it is not comfortable. Over time and without new action, our pain becomes familiar to us. Yes. We develop a fierce relationship to our pain and sometimes even defend it. We don’t like to give up what belongs to us, right? This familiarity, stacked on top of fear, is a powerful barrier to feeling better and recovering from loss.

Having experienced the painful deaths of loved ones, as well as other losses, we deeply appreciate how scary and uncertain life feels after loss. It’s like you see your life path diverging in front of you, and you know you have to make a massive decision about which path you choose to walk. The decision we make at this crossroad of our lives is critical in our healing.

Making the choice to walk onto a new path can feel very scary, intimidating, and uncomfortable. It compels us to take new ownership for our lives and the stories we tell ourselves about who we are and what we are capable of achieving. Walking the path we know may seem easier in the moment, simply because it is familiar. It doesn’t necessarily mean it will offer us what we truly need to move beyond the pain.

Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about Grief or counseling, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatmentteen therapygriefcounselingonline therapyeating disorderstrauma, EMDR therapy, OCD therapytherapy for college students, women’s health and wellness, and LGBTQ+ therapy.

Article Written by: Gina Baretta at The Grief Healing Centre.

What Is EMDR Therapy?

Have you ever seen the 2004 movie Eternal Sunshine of the Spotless Mind? The premise of this movie revolves around a company that can erase unwanted memories. We all have terrible experiences that we’d like to forget. Whether it’s as extreme as combat or as commonplace as an embarrassing moment from high school. There’s currently no machine that will erase our memories for us. However, there is a form of therapy that can change the way that you remember these moments. The treatment is called Eye Movement Desensitization and Reprocessing, or EMDR.

This form of therapy is twenty-five years old but has a high success rate in treating trauma patients. It’s also now proven effective at treating the symptoms of depression, anxiety, OCD, eating disorders, grief and several other mental health issues. EMDR takes your most traumatic memories and desensitizes you from the mental and physical effects. The memory is still there. It just doesn’t bother you anymore. After all, we need to remember these terrible experiences so that we can learn from them and mature. We just don’t want them to keep us up at night or hold us back from trying new things.

EMDR MOVEMENTS

One of the first exercises that you learn is the eye and hand movement technique. Your therapist may ask you to follow their moving hand or to tap as you focus on a traumatic memory. Think of it as that iconic image of a hypnotist waving a watch back and forth to put their patient into a trance. Instead, the movements are said to help your brain process the traumatic memories. It extracts the thoughts that are keeping the feelings raw like an open wound and allows them to heal.

In your next session, your therapist may ask you to describe yourself and your negative feelings when you’re in a depressed or anxious state. The goal is to target the memories related to these feelings so that these symptoms disappear.

VISUALIZATION

Next comes visualization exercises. First, you may be asked to envision a box in which to store your negative thoughts. This box is to be used not just in your sessions but any time you’re feeling overwhelmed. Just the act of locking these ideas away can help to calm you down and put things in perspective. It gives you control over your emotions that you wouldn’t have otherwise, to turn ideas into tangible objects that can be moved and locked away, out of sight. That doesn’t mean that they can’t come back, but it does help you to get through those tense moments where feelings and memories overwhelm you.

Your therapist will also ask you to think of your earliest memory when you began to experience the feelings that are causing you distress. Then, in a few sentences, to explain what images, thoughts, or feelings come to mind.

During this explanation, you may be asked to tap on your arms or legs or follow their hand with your eyes. Some therapists use a pulse tool. The pulse tool looks like two computer mouse that you hold in each hand. They’re attached to the box which creates different levels of rhythmic vibrations in your hands while thinking of these memories. It’s not painful or numbing; it’s just a firm sensation that helps with the healing and keeps you from having to multitask with hand or eye movements as you process your memories.

For each memory, you explore every facet of what you remember, from sights to feelings to details you probably haven’t thought of in years. After each observation you make, your therapist will tell you to go on that feeling and then close your eyes for another minute and keep deep diving. Your mind may wander, or you may feel like you have nothing else to say or think about this memory. That’s a good sign, and that’s usually when your therapist will ask you to check in on the memory and rate your level of distress.

Gradually, you begin to dissociate those negative feelings with the memory. The visual still stays intact, but you don’t feel sad or stressed when you remember it. It loses all significance as one of the roots of your negative thoughts. Once you get the memory’s level of distress down to 0, it’s time to move on to the next memory associated with your negative thoughts. The more traumatic the memory, the more time you will need to spend in this visualization session. You may even need multiple therapy sessions for one memory. The goal is to keep visualizing until it no longer affects.

HEALING

The average client requires six to eight sessions in order to get through the EMDR process. It requires visiting multiple memories and focusing on them until you get to a 0 on the level of distress that they cause you.

EMDR helps people immensely in being able to live with past traumas and not let them define their present state of mind. As some people dwell on the past, both good and bad, it can be a relief to no longer be haunted by the bad memories or to wish that you had done things differently. Instead, they are mere learning tools with no emotional weight. It doesn’t require a drug or a science fiction-like procedure to accomplish. It just takes you, your therapist, and time.

Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about EMDR or counseling, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatmentteen therapygriefcounselingonline therapyeating disorderstrauma, EMDR therapy, OCD therapytherapy for college students, women’s health and wellness, and LGBTQ+ therapy.

Article By: Laura Smith

4 Types of Burnout

Burnout, an occupational health concern, is described as exhaustion related mostly to work, although it applies to other domains too. Burnout carries emotional exhaustion (e.g., emotional drain/depletion), physical exhaustion (e.g., taking more time in the morning to get ready for work), and cognitive exhaustion (e.g., inability to concentrate on tasks that were previously easy to complete).

The symptoms vary among individuals, but a clear indicator of burnout is a progressive distance or mental detachment from work responsibilities. Although burnout is not recognized as a formal medical condition, it is a concern that can affect all areas of life and have a substantial impact on the psycho-social functioning of the individual.

There is emerging evidence regarding the subtypes of burnout, such as the freneticunder-challenged, and worn-out subtypes, and more recently the misalignment subtype. Considering the level of work dedication, one may experience a transition from one form of burnout to another.

Common sub-types of burnout

Frenetic sub-type:

  • Characterized by work overload, and usually a high level of dedication
  • It is commonly attached to the “law of compensation” in psychology, meaning an overachievement at work and underachievement in other areas of life (e.g., personal life)

Under-challenged sub-type:

  • Characterized by an under-stimulating environment where work tasks are mostly repetitive
  • Over time, work becomes uninteresting and monotonous
  • There are no clear avenues for professional growth

Worn-out sub-type:

  • Also known as neglect burnout
  • Characterized by learned helplessness and hopelessness
  • Typically related to unstructured or unclear tasks, the individual adopts a progressive neglectful approach in the face of potentially demanding and stressful work

Misalignment sub-type:

  • Characterized by a discrepancy between the company’s values and the personal values and life principles of the individual
  • Such burnout is often present in jobs that are considered uninspiring for some people
  • Professional and personal fulfillment are considered conflicting (misaligned)

Suggestions to navigate a chapter with burnout:

  • Identify the type of burnout you are experiencing. Be honest, authentic, and transparent with yourself as this form of self-reflection is fundamental to starting a fresh direction in terms of the prospective approach to work.
  • Identify personality traits and explore their correlation with burnout in your particular situation. An interesting literature review found that some people are at a higher risk of experiencing burnout depending on their personality traits, such as higher levels of neuroticism or lower agreeableness according to the Big Five model of personality. As a prevention measurehaving awareness of one’s personality traits helps in aligning personal characteristics with different job profiles to limit burnout rates.
  • If possible, discuss your concerns with your manager. Suppose you are one of those lucky individuals who can address their professional circumstances with the managerial team. This is a great opportunity to negotiate tasks that are in line with your objectives, personal values, and future professional development.
  • Discuss with a therapist who can provide support and advice regarding different perspectives while considering your abilities. An experienced therapist can help you identify and unlock the fusion between past personal circumstances and present work situations.
  • What are the challenges at work? Are there perhaps personal patterns that arise at work but their core lies in family or relationship dynamics? This could potentially be food for introspection. For example, a person who was raised in an unpredictable and chronic stressful environment may seek present job profiles that resemble core emotional and cognitive responses from the past.
  • Implement quality over quantity. Some people engage in their work from a quantitative standpoint (the more hours they engage at work, the greater performance they expect). This is a myth and a counterproductive approach to a healthy outlook at work. Research indicates that spending fewer hours at work, taking regular breaks, having a more realistic work-life balance, or working, for instance, a four-day week can boost productivity and overall well-being, and reduce burnout rates.
  • Take a break. It can happen that you did parts of the above. If there is financial stability (you have savings for a certain period), an incredible way to reconnect and find a purposeful job is to wander around freely, to let your mind rest and come up with new ideas. Replenish energy to gain a fresh perspective. That may come from internal work, traveling or perhaps engaging with the community. In many cases, you are the expert of your life, trust your intuition.

Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about BURNOUT or counseling, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatmentteen therapygrief counselingonline therapyeating disorderstraumaOCD therapytherapy for college students, and LGBTQ+ therapy. We would be honored to support you in learning new coping methods to help strengthen your relationship.

Article By: Alexandria Ghita of Psychology Today

Online Therapy for Busy Lifestyles: Prioritizing Your Mental Health

Managing the balance of work, life, and relationships can be challenging, and sometimes, finding the time to prioritize your mental health can feel like a daunting task. But, that’s the benefit of having an online therapist.

Whether you’re juggling work, family, or a never-ending to-do list, online therapy, offers flexibility and convenience to help you take care of your mental well-being. So, let’s explore how you can make the most of your online therapy appointments when your schedule is busier than ever.

The Challenge of Work-Life Balance and Mental Health

Balancing work, life, and mental health can often be a challenge to figure out. The demands of a busy job, relationships, home responsibilities, and the daily grind can leave us feeling stretched thin.

Sometimes this might mean our mental health takes a backseat as we attempt to handle all of our commitments. But it’s essential to remember that neglecting our mental well-being can have a ripple effect, impacting both our work and personal life. Finding that equilibrium requires intention, self-care, and a willingness to seek support when needed. It’s a challenging task, but acknowledging the struggle is the first step towards achieving that balance.

Tips for Making the Most of Online Therapy

1. Prioritize Self-Care: The first step to making online therapy work for you is to recognize the importance of taking time for yourself and for sustainable and meaningful self-care. Mental health is health so it is something to consider prioritizing alongside work meetings, errands, and meet-ups with friends or family.

2. Choose the Right Therapist: Finding the right therapist is essential. Take your time to research and select someone whose expertise and approach align with your needs. Most therapists have online profiles that detail their specialties and approaches, making it easier to find the perfect fit.

3. Set Realistic Goals: Be honest with yourself about your schedule. If your days are jam-packed, it might not be feasible to commit to weekly sessions. Work with your therapist to set realistic goals and set appointment times that can work for your schedule on a weekly basis.

4. Embrace the Convenience: Online therapy allows you to attend sessions from the comfort of your own home or wherever you may be. Take advantage of this convenience and enjoy the lack of commute time. You can even have sessions during your lunch break if that works best for you.

5. Create a Dedicated Space: Designate a quiet, comfortable space for your online therapy sessions. It could be a cozy corner in your bedroom or a secluded spot in your living room. Ideally, this space is free from distractions so you can fully focus on your therapy and, of course, private and confidential.

6. Stay Committed: Consistency is key in therapy, so commit to your appointments. Treat them as non-negotiable, just like you would with any other important commitment. Remember, this is time for you to heal and grow.

7. Integrate Mindfulness: In the midst of your busy life, remember to stay mindful of your mental health. Check in with yourself regularly, practice self-compassion, and remember that it’s okay to take a break when needed.

What to Expect In Online Therapy (and Is It Effective?)

In online therapy, you can expect a similar therapeutic experience as in-person sessions, with a few key differences. During your virtual sessions, you’ll interact with your therapist through video calls or phone conversations, which offers flexibility and convenience. While the physical distance may initially feel unusual, many people find they become just as comfortable discussing their concerns and emotions online as they do in person.

Online therapy can be as effective as in-person therapy for individuals and couples because it is the same level of support, guidance, and evidence-based interventions. However, the effectiveness can vary depending on the individual’s comfort with technology, the quality of the therapeutic relationship, and the nature of their mental health concerns.

Ultimately, the choice between virtual and in-person therapy should be based on your personal preferences and needs, as both formats of therapy have been proven to provide valuable mental health support.

Connect with an Online Therapist in Milwaukee, WI, and Across Wisconsin

Online therapy offers a dedicated space for those with hectic schedules, allowing you to invest in yourself without adding extra stress to your day. And, getting started can be the hardest part of getting started with therapy. If you’re interested in learning more about our online therapy or our team, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatment, teen therapy, grief counseling, online therapy, eating disorders, trauma, OCD therapy, therapy for college students, and LGBTQ+ therapy. We would be honored to support you in learning new coping methods to help strengthen your relationship.

Happy couple who utilizes couples therapy by a licensed therapist at Hillary Counseling in Milwaukee, Wi

The Four Horseman and Their Antidotes…The Secret to Managing Relationship Conflict

The Gottman Institute studies relationships and looks for evidenced based signs of what works, and what doesn’t. They use the metaphor of the “four horsemen of the apocalypse” to describe four dynamics that can predict the end of a romantic relationship. Luckily, they have also discovered the “antidotes” that can change these unhealthy dynamics.

Criticism

Attacking someone’s personality or character, usually with some level of blame. Often “you” statements – “You should have done the laundry by now, you know I wanted to go out later!”

Antidote: Complaining – Expressing anger or disagreement about a specific behavior. Often uses “I” statements – “I wanted the laundry to be finished by now so I could get out before everything closes.” Complaining does not involve blame or get personal.

Next time, try: Instead of criticizing the other person, tell them what you would like them to do instead.

Defensiveness

Avoiding any responsibility for partner’s complaints. This can look like denying responsibility, making excuses, disagreeing with negative mind-reading, cross-complaining, “yes-but”-ing, repeating yourself, whining.

Antidote: Taking responsibility for some part of the problem.

Next time, try: Considering if there any part of the other person’s complaint that makes some sense to you. If so, say, “I can see what you’re saying about (this part).” See how that changes the conversation.

Contempt

The intention here is to insult and psychologically abuse the other person. This happens when the relationship feels so negative, that one partner has difficulty identifying anything positive about the other. It can include insults and name-calling, hostile humor, and mockery. It is also visible in body language and facial expressions. Contempt in communication between partners is a strong predictor of divorce.

Antidote: Culture of appreciation – focus on what you admire about the other person.

Next time, try: Noticing when you are expressing contempt and stopping yourself immediately. There are also exercises that you can do to remember and rekindle the things you admire or appreciate about the other person, which will start to shift the habit of expressing contempt.

Stonewalling

Habitual disengagement during conflict.

Antidote: Self-soothing—Monitor your emotional arousal during arguments; take breaks and do something to calm down. Find a way to stay engaged in the discussion, even if it means taking a break.

Next time, try: Catching yourself when you are starting to get emotionally overwhelmed during a conflict. Let the other person know you are going to take a break, but will return to finish the discussion when you are more calm. It generally takes about 20 minutes to calm down from “emotional flooding

We can help improve your relationship.

Hillary Counseling offers couples therapy and online therapy services to help you gain tools to strengthen your relationship, rebuild your connection, and restore the joy you both once felt.

Contact us to schedule a complimentary 15-minute consultation! →

 

Article summarized from the Gottman Institute Research.

Woman practicing mindfulness to manage her social anxiety.

Being Thankful in an Age of Anxiety

 

This Thanksgiving feels different to a lot of people. They are glued to the news, concerned about the state of the world, watching or participating in demonstrations and rallies, not sure how to speak to their children about war, and seeing cracks in friendships because of opposing opinions about global events. Anxiety about Israel and Hamas, Russia and Ukraine, Israel and Hezbollah, America and Iran, gun violence, political polarization… the list goes on and on. There are fears for the present and trepidation about the future.

Individuals vary in how they react to anxiety. Some bury their heads in their sand and ignore the rumbling sense of anxiety that seems to permeate society or that lies beneath their exterior. Others are in a hyper-alert state and can’t get enough of the latest, up-to-the-minute news reports and social media feeds.

At a time when people get their news from sources that accentuate their own beliefs and communicate in an echo chamber, emotions become even more intensified. Because of 24/7 media, the international, the interpersonal, and intra-psychic have all converged in a way that we may never have seen before. This tests the metal in each of us.

As Benjamin Franklin said, out of adversity comes opportunity. Our age of anxiety presents us with what can be considered a Zen challenge. Can we maintain calm and experience gratitude at a time when we are tense, worried, and, perhaps, feeling a bit pessimistic? Like anything else, relaxation and calm take a bit of work.

Steps for Easing Your Anxiety

Here are suggestions for easing your anxiety and fostering your appreciation for the blessings in your life:

1. Modulate what you are being exposed to. Staying tuned to news all day is a recipe for agita. Give yourself breaks. Some people can’t help but starting and ending their day with updates on the news, but try to limit your exposure.

2. Practice loving-kindness and self-compassion. This frequently means relieving oneself of guilt for things not done to your satisfaction or just generally feeling anxious. Try to do this for five or ten minutes. Holding on to moments when you are not consumed with negativity is invaluable.

3. Exercise. Whether you run, practice yoga, or do any other type of physical movement, it will help clear your head and access positive energy.

4. Take a couple of moments during the day to count your blessings—including the people in your life and the good fortune from which you’ve benefitted. Take nothing for granted. Taking things for granted only robs you of the fruits of your labor. (If you don’t think you have good things in your life, chances are this is a distortion from being depressed. Don’t ignore this sign. Seek help.)

5. Meditate. Posture, relaxation, breathing, and focus calms one’s body and mind.

6. Surround yourself with people who nourish you. Think about the effect that others have on you and, to the best of your ability, spend time with those who exude positive vibes. It can be just a phone call; it needn’t involve spending a weekend together.

7. If it’s within your spiritual outlook, pray for goodness in the world, for those you love, and for yourself.

If you’re looking for more guidance…We can help.

Hillary Counseling offers individual psychotherapy and online psychotherapy services for anxiety treatment, including Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT) and EMDR.

 

Contact us to schedule a complimentary 15-minute consultation! →

Written by: Samuel L. Pauker, M.D

Hillary Counseling sign, located in Milwaukee, WI

TMJ4 News: Gallery Night Interview

It’s the Monday after Gallery Night weekend and the Hillary Counseling team had a blast. We were lucky enough to be interviewed by TMJ4 news, who kicked off Gallery Night at the HC office.

https://www.tmj4.com/news/community-voices/milwaukees-vast-creative-culture-on-display-during-gallery-night-mke

It’s clear that the therapeutic potential of art is vast and applicable to individuals of all age groups. The notion that art can improve mental well-being is something many people intuitively understand but can lose sight of — especially if we have become disconnected from the dancing, creative writing, drawing and singing we used to enjoy as children.

But there’s a “really robust body of evidence” that suggests that art, as well as creating art and activities like attending a concert or visiting a museum, can benefit mental health. Here are a few simple ways to elevate your mood with the arts.

Try the three-drawing technique

Dr. James S. Gordon, a psychiatrist and the founder of The Center for Mind-Body Medicine, pioneered something called the “three drawing technique.” It is featured in the new book “Your Brain on Art: How the Arts Transform Us.”

“In my experience, art like this goes beyond words in helping us to understand what’s going on with ourselves and to understand what we should do with it,” Dr. Gordon says in the book. You don’t need to be good at drawing — stick figures are OK.

Start by quickly drawing yourself; don’t overthink it. The second drawing should show you with your biggest problem. The third drawing should show you after your problem has been solved.

This exercise is meant to encourage self-discovery and help give people agency in their own healing — and you can do it with or without a therapist, said Susan Magsamen, an assistant professor of neurology at the Johns Hopkins University School of Medicine and a co-author of the book.

Color something intricate

If you are one of the many people who have turned to adult coloring books, it may not come as a surprise that research suggests this activity can help ease anxiety.

Coloring within the lines — of an intricate pattern, for example — appears to be especially effective. One study, that evaluated college students, and another that assessed older adults, found that spending 20 minutes coloring a mandala (a complex geometric design) was more helpful in reducing anxiety than free-form coloring for the same length of time.

Susan Albers, a clinical psychologist at the Cleveland Clinic and the author of “50 Ways to Soothe Yourself Without Food,” described coloring as a “mini-mental vacation.” When we focus on the texture of the paper and choose the colors that please us, it becomes easier to tune out distractions and stay in the moment, she said. “It’s a great form of meditation for people who hate meditation.”

Listening to music, playing an instrument or singing can all be beneficial. A 2022 study, for example, surveyed more than 650 people in four age groups and asked them to rank the artistic activities that helped them “feel better” during the 2020 pandemic lockdowns. The youngest participants, ages 18 to 24, overwhelmingly rated musical activities as most effective. Across all age groups, “singing” was ranked among the top activities.

Other studies have found that singing reduces levels of cortisol, a hormone that the body releases when it is under stress. As one example, mothers who had recently given birth and regularly sang to their babies had less anxiety.

Music can be effective at reducing stress because things like rhythm and repetitive lyrics and chords engage multiple regions of the brain.

Looking for more on art and mental health? Reach out to schedule a complimentary 15-minute consultation with one of our Milwaukee Therapists.