The Importance of Rest for Mental and Emotional WellnessIn a culture that values productivity and constant movement, rest is often overlooked or misunderstood. Many people push through exhaustion, believing that slowing down means falling behind. However, rest plays an essential role in overall wellness. Without adequate opportunities to pause and reset, the mind and body can remain in a prolonged state of stress, which impacts emotional balance, focus, and resilience. Rest is not simply the absence of activity. It is a necessary process that allows the nervous system to recover, the brain to process information, and the body to restore energy. When rest is consistently neglected, stress can build over time, making it harder to regulate emotions and respond effectively to daily demands.  How Stress Affects the Mind and BodyOngoing stress keeps the nervous system in a heightened state of alert. While this response is helpful in short-term situations, prolonged activation can lead to emotional fatigue, irritability, difficulty concentrating, and sleep disturbances. Over time, individuals may feel constantly “on edge,” overwhelmed, or emotionally drained. The mind and body are deeply connected. When the body does not feel rested, emotional regulation becomes more difficult. Even small challenges can feel overwhelming when the nervous system does not have adequate time to reset. What Rest Really MeansRest does not always mean sleep, although sleep is an important part of wellness. Rest can take many forms and may look different for each person. It can include moments of quiet, stepping away from stimulation, slowing the pace of the day, or allowing the body and mind to disengage from constant demands. Examples of restorative rest include: • Taking short breaks during the day • Spending time in a calm or quiet environment • Limiting screen time or constant notifications • Engaging in low-demand activities • Allowing yourself to pause without multitasking These moments of rest help signal safety to the nervous system and support emotional balance.  The Role of Rest in Emotional RegulationRest supports emotional regulation by giving the brain and body time to settle. When individuals are well-rested, they are better able to manage stress, communicate effectively, and respond thoughtfully rather than react impulsively. Rest allows emotional responses to soften and makes it easier to access coping strategies when challenges arise. Without adequate rest, emotions may feel more intense and harder to manage. This can contribute to increased frustration, anxiety, or emotional exhaustion. Rest as a Preventive Wellness PracticeIncorporating rest into daily routines can help prevent burnout and chronic stress. Small, intentional pauses throughout the day can be just as impactful as longer periods of rest. Consistent rest supports mental clarity, improves focus, and helps maintain emotional resilience over time. Wellness does not require drastic changes. Even brief moments of slowing down can have a meaningful effect when practiced regularly. How Therapy Can Support Rest and WellnessTherapy can help individuals recognize patterns of overextension and learn how to integrate rest in a way that feels realistic and supportive. In therapy, individuals can explore barriers to rest, develop healthier routines, and learn strategies to regulate stress more effectively. A therapist can also help individuals identify early signs of burnout and create personalized plans to support balance and emotional well-being. Therapy provides a space to reflect, reset, and build sustainable wellness practices.  Creating Space to PauseRest is a vital part of caring for mental and emotional health. Creating space to pause allows the mind and body to recover and supports overall well-being. Slowing down does not mean giving up; it means honoring what your system needs in order to function at its best. If ongoing exhaustion or stress feels familiar, support is available. Rest, combined with therapeutic support, can help restore balance and strengthen emotional resilience. Fallon Panetta, MS, is the Intake Specialist at Healing & Growth Counseling. If you have any questions please call us at (516) 406-8991 or fill out our Contact Form here.
Caring for the Central Nervous System: A Foundation for Mental Wellnessby Fallon Panetta, MS, Intake Specialist Mental wellness is often discussed in terms of thoughts, emotions, and behaviors, but an equally important part of emotional health lies in the body’s nervous system. The central nervous system, which includes the brain and spinal cord, plays a critical role in how individuals experience stress, regulate emotions, and respond to the world around them. This system is responsible for processing information, interpreting safety or threat, and guiding physical and emotional reactions. When the nervous system is balanced, people tend to feel calmer, more focused, and better able to manage daily challenges. When it becomes overwhelmed, both mental and physical well-being can be affected. How Does Stress Affect the Central Nervous System?The central nervous system continuously scans the environment for cues of safety or danger. When a stressful situation arises, the body activates its alert response to help protect itself. This response is useful in short-term situations, but problems arise when stress becomes constant. Ongoing demands such as work pressure, family responsibilities, emotional strain, and digital overload can keep the nervous system in a heightened state for long periods of time. When the body remains in this state, it has fewer opportunities to rest, recover, and restore balance. An overstimulated nervous system often shows up in subtle but impactful ways. People may notice difficulty sleeping, increased irritability, muscle tension, racing thoughts, or trouble concentrating. Emotionally, it can feel harder to stay patient, grounded, or emotionally regulated. Even minor stressors may feel overwhelming when the body is already operating in survival mode. Over time, chronic nervous system activation can contribute to emotional exhaustion, anxiety, burnout, and a sense of constant overwhelm. How are Mental and Physical Health Related?Mental and physical health are deeply connected through the nervous system. Stress is not only something that happens in the mind; it is also experienced in the body. Changes in heart rate, breathing patterns, energy levels, and muscle tension are all guided by the nervous system. When the body feels safe and regulated, the mind is better able to process emotions, problem-solve, and maintain emotional balance. When the body feels threatened or overstimulated, the mind often follows with heightened emotional reactions. Supporting the nervous system does not require drastic changes or complex routines.  How do I Improve my Mental Wellness?Small, consistent habits can help the body shift out of survival mode and into a calmer, more regulated state. Slowing the breath allows the brain to receive signals of safety, helping reduce stress hormones and promote relaxation. Quality rest gives the nervous system time to repair and reset. Time spent outdoors, even briefly, can lower stress levels and improve mood. Creating moments of quiet allows the brain to take a break from constant stimulation, while limiting digital overload reduces mental fatigue. Allowing space for recovery after stressful days supports long-term emotional resilience. Becoming aware of personal stress signals is another important step in nervous system care. Each person’s body responds to stress differently, but common signs include tension, restlessness, emotional sensitivity, or mental exhaustion. Recognizing these signals early allows individuals to respond with supportive strategies before stress becomes overwhelming. This awareness helps prevent emotional overload and encourages healthier coping patterns. Therapy can play a valuable role in supporting nervous system regulation. In a therapeutic setting, individuals can explore how their stress responses developed and what triggers their nervous system. Many patterns are shaped by past experiences, long-term stress, or repeated emotional demands. Therapists help clients build awareness of these responses and teach grounding techniques, relaxation strategies, and emotional regulation skills. Therapy also provides a safe space to process difficult experiences, reduce emotional buildup, and strengthen coping abilities. Over time, this work can help the nervous system learn that it is safe to relax, making it easier for the body to return to a balanced state. Mental wellness is not about pushing harder or constantly striving to improve. It is about creating an environment where the mind and body feel supported, steady, and safe. When the nervous system is cared for, emotional health becomes more sustainable. By prioritizing rest, calm, and consistent self-care, individuals give themselves the opportunity to respond to life with greater clarity, resilience, and emotional stability. Supporting the central nervous system is a meaningful step toward long-term mental well-being. Fallon Panetta, MS, is the Intake Specialist at Healing & Growth Counseling, and a big believer in supporting central nervous system regulation during therapy, to help clients achieve and maintain mental wellness. Interested in scheduling an appointment?
Call us at (516) 406-8991 Fill out our Contact Form here. Use our Online Portal to see current clinician availability and request an initial appointment. January Mental Wellness Month: Practical ways to support your mental healthby Fallon Panetta, MSJanuary is often viewed as a time for fresh starts and renewed motivation. After the pace and emotional intensity of the holiday season, many people feel pressure to reset their lives by setting ambitious goals, improving habits, and trying to start the year perfectly. While intention and reflection can be helpful, this pressure can also feel overwhelming. January Mental Wellness Month offers an opportunity to shift the focus from drastic change to sustainable support for mental health. Mental wellness is not about fixing what is broken. It is about caring for your mind in ways that are realistic, compassionate, and aligned with your life.  Set Realistic, Mental Health-Friendly GoalsOne of the most helpful ways to support mental health is by setting realistic, mental health friendly goals. Many New Year goals focus on productivity or physical health, but mental wellness benefits most from achievable and flexible expectations. Overly rigid goals often lead to burnout, frustration, or self-criticism. Instead of asking what I should change, it can be more supportive to ask what feels helpful right now or what is one habit I can maintain consistently. Goals such as creating a consistent sleep routine, taking short breaks during the day, practicing a coping skill regularly, or reducing self-criticism can make a meaningful difference over time. Small, steady changes often create the most lasting impact. Ease Back into RoutinesAfter time off or changes in schedule, easing back into routine can feel harder than expected. This does not mean you are doing something wrong. It is a normal response to transition. To make this adjustment easier, it can help to start with one or two anchor routines such as a morning or evening habit while allowing flexibility in your schedule. Expecting some discomfort as your body and mind readjust is normal and focusing on progress rather than perfection can reduce unnecessary pressure. Routines are meant to support mental health, not add stress, and it is okay to take time to settle back in. Prioritize Self CareSelf-care is another important part of mental wellness, though it is often misunderstood as something indulgent or time consuming. In reality, effective self-care is about consistently meeting your emotional and physical needs. Supportive self-care may include maintaining regular sleep and meals, spending time outdoors, limiting overstimulation from news or social media, creating moments of rest without guilt, and checking in with your emotions instead of pushing through them. Self-care does not have to look the same every day. What matters most is intention and consistency.  Notice the Connection between your Mental and Physical HealthMental and physical health are deeply connected. How you think, cope, and manage stress directly affects your energy, motivation, and overall well-being. While January often emphasizes eating better or exercising more, mental health plays a key role in sustaining these habits. Stress, anxiety, and emotional exhaustion can make it difficult to follow through on even well intended goals. Supporting your mental health may involve learning stress management strategies, improving emotional awareness, addressing patterns of overwhelm or burnout, and seeking support when challenges feel unmanageable. When the mind and body are supported together, change becomes more balanced and sustainable. Seek SupportMental wellness does not mean handling everything on your own. Therapy offers a supportive, confidential space where individuals can explore their thoughts, emotions, and experiences without judgment. It provides an opportunity to better understand emotional patterns, develop healthier coping strategies, and build skills for managing stress, transitions, and life challenges. Through therapy, people can strengthen emotional regulation, improve communication, and gain insight into how past experiences may be influencing current feelings or behaviors. Therapy also helps foster self-awareness, resilience, and confidence by teaching practical tools that support both short term relief and long-term growth. Seeking support is not a sign of weakness or failure. It is a proactive and empowering step toward improving overall well-being and creating a healthier relationship with yourself and others.  January does not need to be about drastic transformation. It can be a time to reconnect with what supports your mental health, build routines that feel manageable, and approach growth with compassion. Mental wellness is a process, not a resolution. Small steps taken consistently can make a meaningful difference over time. If you are considering additional support, therapy can be a valuable part of caring for your mental health this month and beyond. Fallon Panetta, MS is Healing & Growth Counseling's Intake Specialist. In her role, she is passionate about pairing each client with the clinician that will be the best fit for helping them to achieve their goals.
Alternative Practices to Accompany Traditional Therapyby Talia Bina, MSEd, MPhil, MHC-LPWhen we think of therapy for our mental health, many imagine the classic picture: sitting across from a therapist in a quiet office, reflecting on experiences, thoughts, and feelings. While this approach can be incredibly effective, we sometimes overlook the mind-body connection—the idea that our mental state impacts our physical health, and vice versa. Bessel van der Kolk’s book The Body Keeps the Score highlights how trauma can remain “stuck” in the body, showing up as tension, pain, or chronic stress responses. For therapy to be fully effective, alternative practices may sometimes be necessary to accompany traditional approaches. These practices focus on restoring balance between the body and mind, helping clients feel more grounded, safe, and whole. Somatic PracticesSomatic practices focus on how trauma and stress are stored in the body. Muscle tension, tightness, and “holding patterns” often reflect the nervous system’s survival responses (fight, flight, or freeze). By noticing and releasing these physical patterns through movement, touch, or breathwork, the nervous system receives a signal that it is safe to relax.  Examples include: Somatic ExperiencingSomatic Experiencing involves gradual awareness of bodily sensations gently discharging trauma-related tension and reducing hyperarousal, allowing emotions to be processed safely. Sensorimotor PsychotherapySensorimotor Therapy combines body awareness with talk therapy to process trauma on both physical and emotional levels. Releasing tension improves focus, emotional regulation, and reduces intrusive thoughts. Breathwork and Mindful MovementBreathwork and mindful movement regulate the nervous system, decrease anxiety, and foster emotional release and grounding. Yoga and Stretch-Based TherapiesYoga and other mindful movement practices help people reconnect with their bodies. Stretching, holding postures, and coordinated breathing encourage the release of muscle tension, signaling the nervous system that it is safe to downshift from stress or hypervigilance. Mental Health Benefits of Yoga and Stretch-Based Therapies include lowered anxiety, improved mood, and strengthened emotional regulation. Trauma survivors gain a sense of safety and comfort in their bodies, supporting processing of difficult emotions in therapy. Other stretch-based therapies, like Pilates or tai chi, similarly support body awareness, nervous system regulation, and emotional grounding.  AcupunctureAcupuncture uses thin needles at specific points to release physical tension and regulate the nervous system. Mental Health Benefits of Acupuncture include reducing stress, anxiety, and symptoms of depression by calming hyperarousal and supporting emotional balance. By addressing both body and nervous system, acupuncture can improve focus, emotional clarity, and receptivity to therapy. Massage and BodyworkMassage therapy and other hands-on bodywork (like myofascial release or craniosacral therapy) help release tension held in muscles and fascia. Mental Health Beneifts of Massage and Bodywork include activating the parasympathetic nervous system, reducing anxiety and hypervigilance. Clients often report feeling grounded, emotionally lighter, and more able to engage in therapy without being overwhelmed.  Creative Arts TherapiesArt, music, dance, or movement therapy provide nonverbal ways to express emotions, process experiences, and reconnect with the self. Mental Health Benefits of Creative Arts Therapies include supporting emotional expression and release, reducing internalized stress, and providing a safe outlet for feelings that may be difficult to articulate. Nutrition, Diet, and Herbal MedicineThe gut-brain connection plays a crucial role in mental health, with about 90% of serotonin—an important mood-regulating neurotransmitter—produced in the digestive system. Diet, probiotics, and certain herbs can influence both physical and mental well-being. Balanced nutrition and gut-supportive practices have mental health benefits, including improved mood stability, reduced anxiety, and increased emotional regulation. Herbal supplements like chamomile, ashwagandha, or adaptogens may help reduce stress and promote calm, complementing therapy and body-based practices. These alternative practices—somatic work, yoga, acupuncture, massage, creative arts, and nutrition-based approaches—are not replacements for therapy, but they can strengthen it. By helping the body release tension, downshift the nervous system, and regulate stress responses, they may create space for deeper emotional processing. This mind-body integration supports emotional regulation, reduces anxiety, and enhances the effectiveness of traditional therapy, offering a more holistic path to mental wellness. *Please note that not every alternative practice works for everyone in the same way. Consider consulting with your therapist and/or physician before engaging in a new physical practice. And always work with a professional who is licensed or certified in that specific alternative practice. About the AuthorTalia Bina, MSEd, MPhil, MHC-LP, is a clinician at Healing & Growth Counseling. Talia specializes in working with clients who have experienced complex trauma, often stemming from childhood trauma, narcissistic abuse, emotional neglect, and toxic relationships. While she integrates psychodynamic and cognitive-behavioral approaches with her clients, she also explores with clients adjunctive therapies and practices that may positively impact their healing and growth. She believes in meeting the client where they are and creating an individualized plan together that will best support them in meeting their goals. Interested in learning more about Talia? Check out her bio on our website here.
Interested in scheduling an appointment? Call us at (516) 406-8991 or fill out our Contact Form here. Can Gardening Help your Mental Health?by Cindy Zabinski, LMHC, LCMHC, CRC, ACS Now that spring is in full swing, gardening may be A) something you are looking forward to, B) something you are dreading but have to do, or C) something that you avoid at all costs. Whether gardening is a hobby or a task, it can be used as a tool to improve your mood and mental health. Research shows that engaging in gardening can decrease stress and anxiety levels significantly. It has also been seen to show a positive impact on decreasing depression. In this blog article we will explore the potential benefits of gardening on your mental health. MindfulnessOne way that gardening can be helpful to our mental heath is by practicing mindfulness. Mindfulness is the art of being fully in the present moment. The best way to do this is to focus on your 5 senses - sight, smell, hearing, taste, and touch. There are a few ways that one can engage in mindfulness while gardening. By focusing on sight, you can notice the colors of the plant and flowers, the shapes of the petals and leaves, and the life (yes, bugs and worms!) in the soil. Focusing on smell will allow you to enjoy the sweet aroma of the flowers. If you are gardening outside, you can listen to the sounds of life outside, including birds, bugs, or other animals nearby. Taste can be practiced when you have edible options in your garden, such as fruits, vegetables, or edible flowers. Touch allows you to focus on the textures of the soil, roots, and plants. Some may choose to ditch the gardening gloves to more thoroughly appreciate the sense of touch.  Building a Sense of MasteryGardening on a regular basis can also build a sense of mastery, by learning and following through with a plan of caring for your plants. Enjoying the outcome of your hard work and dedication promotes a feeling of accomplishment, which can also improve mood. Should you be growing fruits or vegetables, you can bring the fruit and vegetables that you grow into the kitchen and continue building a sense of mastery by preparing and cooking them. If growing flowers, you can cut and create a bouquet to give as a gift or enjoy as a centerpiece on your table. Flower arrangement can become another area to build a sense of mastery.  Changing Brain ChemistryGardening can also have a positive impact on hormones and the neurotransmitters in your brain. Research shows that engaging in direct contact with dirt when gardening can increase the release of serotonin in the brain. Serotonin is a natural anti-depressant. Harvesting from the garden can increase the release of dopamine by seeing, smelling, and picking the fruit. Dopamine is released into the reward center of the brain, which brings about a feeling of happiness and mild euphoria. This release can also help to build an increased desire and motivation to continue gardening. So, if you think of how it may be difficult to start this process and stay motivated, know that once you harvest your first fruit or cut your first bunch of flowers, you will likely feel more natural motivation to continue! About the AuthorCindy Zabinski, LMHC, LCMHC, CRC, ACS, is the founder and owner of Healing & Growth Counseling. Cindy enjoys working with clients to implement self-care practices that enhance the work that they are doing in therapy. Gardening is an activity that many of her clients have incorporated into their daily lives, and it is a hobby that Cindy herself enjoys in her time outside of work. She is especially excited to see her peonies bloom this year! Interested in scheduling an appointment with our practice? Call us at (516) 406-8991 or fill out our Contact Form here.
What is the Butterfly Hug Method?by Cindy Zabinski, LMHC, LCMHC, CRC, ACSWhat is a butterfly hug and how can it help? You may have heard the butterfly hug mentioned by a therapist or by a friend or family member who has done EMDR therapy. It is an easy and effective tool for managing stress and anxiety. In this blog article we will explore how to do the butterfly hug and how it works as a powerful tool in promoting mental and emotional health. How to do the Butterfly HugTo do a Butterfly Hug, first cross your arms over your chest, placing your fingertips gently on your collarbone or upper arms. It is similar to giving yourself a hug, and the criss-cross of your arms creates the look of a butterfly (look in a mirror the first time you do this if you think it would be helpful to see the visual). Tap your fingers gently on your collarbone or upper arms, alternating between left and right, at a relaxed rhythm (you are not being tested on keeping a beat, so there is no need to be exact!). Focus on slow and deep breaths while you tap. If your attention begins to wander, bring your awareness back to your breath and the feeling of your hands gently tapping. That's it!  Why does the Butterfly Hug work?How is it that such a simple exercise can be so impactful? Let's explore some of the ways in which it works. Impact on the Nervous SystemThe Butterfly Hug has a calming impact on the nervous system. As you practice this tool, you may notice an increased feeling of calmness and slowing of racing thoughts and feeling of overwhelm. The parasympathetic nervous system is activated by engaging in the Butterfly Hug, which is the part of the autonomic system that is responsible for promoting relaxation. Nicknamed the "rest and digest" system, it is the system that helps the body to recover from stress and danger. It impacts many bodily systems that you don't often actively think about, such as heart rate, blood pressure, urination, digestion, and sweating, amongst others. We often see these things impacted negatively by stress and anxiety, so by specifically engaging the parasympathetic nervous system we are able to regulate these aspects to either prevent or treat stress and anxiety in our daily lives. Self-SoothingThe Butterfly Hug helps to self-soothe and ground oneself. This helps with emotional regulation and managing intense feelings. This comes from the way in which the Butterfly Hug brings you back to the present moment. By tapping on your upper arms or collarbones and focusing on this as well as your breath, you are using your senses to bring your attention to the present moment. Many unwanted mental health symptoms, such as increased worry about the future or feeling like our head is stuck in the past, can be alleviated in the moment by bringing our attention to the present moment. The act of doing this helps to slow racing thoughts and increase our connection the the world around us or our connection with ourself.  When is it Helpful to Use the Butterfly Hug?The Butterly Hug is great as a standalone tool that is very portable. Consider this - you always have your arms and your breath with you, right? No fancy apps or additional items to carry. It is a great coping skill that can be used when you are feeling stressed, panicked, or anxious. It can be used as a tool when you feel like you are struggling, or one that you implement every so often throughout your day to prevent yourself from becoming overwhelmed. By trying it out in different situations, you can find out when the tool is most effective. The Butterfly Hug is also used as a tool during EMDR (Eye Movement Desensitization & Reprocessing) therapy, as a form of bilateral stimulation. Incorporating this into EMDR therapy assists with keeping a person grounded and present while healing from their past trauma. It also assists with the brain emotionally processing the trauma that is being worked on. (For more information about EMDR, see past blog posts including What is EMDR and How Does it Work? and How to get the Most out of EMDR Therapy.  I hope that this blog post provides you with a tool that you can take with you into your life to decrease feelings of stress and anxiety. Of course, it is not a replacement for therapy, so if you find that this tool is not sufficient to keep you grounded and present in your life (amongst other tools you may already have), seek the help of a therapist or mental health clinician that can help. About the AuthorCindy Zabinski, LMHC, LCMHC, CRC, ACS is the founder and owner of Healing & Growth Counseling. As an EMDR Certified Therapist and EMDRIA Approved Consultant, Cindy primarily focuses on EMDR in her practice with clients. She teaches the Butterfly Hug to almost all clients that she works with as a tool for grounding, self-soothing, and for emotional regulation. For EMDR clients it is a tool that is taught as preparation for EMDR work and often used for bilateral stimulation during EMDR reprocessing. She loves the Butterfly Hug as a tool that can be taken anywhere and utilized to help decrease stress and anxiety, both inside and outside of the therapy room. Interested in learning more about Cindy and her work? Check out her bio here. Interested in scheduling an appointment with one of Healing & Growth Counseling's clinicians, to learn tools such as the Butterfly Hug and to learn how to decrease stress and anxiety in your life? Call us at (516) 406-8991 or fill out our Contact Form here.
The Mental Health Benefits of Expressive Artby Cindy Zabinski, LMHC, LCMHC, CRC, ACSArt event spaces have been growing and gaining popularity over the years. Many years ago plaster painting spaces began, where children would have birthday parties painting statues of unicorns and dinosaurs. Pottery studios opened, where adults would get their hands dirty molding vases and bowls to gift or use at home. Craft studios later became popular, where you can make your own “Welcome” sign to place outside of your front door. And, more recently, studios doing art forms such as spin-art and splatter paint have become popular. After a recent event in which I did splatter paint with my Healing & Growth family, I began to reflect on the benefit of such artistic outlets. Why have these become popular? Why do we, as a staff, often jump at the opportunity to enjoy these activities? Here are some of my thoughts: MindfulnessGoing to an art or craft studio allows you to be in the moment and engage in art expression one-mindfully. If you try to do art at home, it can be easy to get distracted by many things, such as the sound of the dryer reminding you that the clothes must be folded, a child interrupting that they want a snack, or the dog barking to be let outside. Going to a studio prevents these distractions from interfering with your artistic process. Even if scheduled for as little as 30 minutes, it gives you an opportunity to take a true break from the day to day routine and mindfully participate in art. Additionally, most art and craft studios encourage you to leave your phone in the car so that it doesn’t get damaged or dirty while you are crafting/painting/building. This has the bonus side effect of preventing further distractions of a text message, email, or phone call. (Note: I understand some people may need to be able to be contacted. It can be helpful to provide your loved one with the phone number of the studio you are going to, so that they can still reach out if there is an emergency.) Practicing NonjudgmentThe practice of “letting go” and fully mindfully participating in free art expression also comes with the practice of being non-judgmental. For those who follow strict routines, allowing this period of art expression can be powerful to take a break from the structure. It can be easy to be critical of your art, trying to make sure you are doing it “right” or wanting it to look like it could be hung in an art gallery. Participating in these activities with friends can also be helpful in that they can provide positive evaluation and interrupt your critical thinking.  SensoryThese types of art expression often involve using many of your senses. Your sense of sight is involved in seeing the colors and structure of what you are working on. Your smell may be involved as you notice the scent of clay or paint. Hearing may be engaged as you listen to the sound of the tools you are using to create your project. And you are most likely engaging your hands very much in your creation. The recent splatter paint event allowed me to view the neon colors under the blacklights in the room. I was able to dip my hands in paint and paint not only with brushes, but my hands and squirt bottles. I could hear the voices and laughter of my colleagues as we painted. Social ConnectionParticipating in free art expressions with others can be beneficial in that it is supportive and connecting. Engaging in conversation with each other, laughing, smiling, and making eye contact helps to release “happy chemicals” in the brain, such as oxytocin and dopamine. Some people may have difficulty letting go of rules and expectations when engaging in art alone, so having others doing so with you can be helpful and encouraging.  With all of these positive benefits, what's stopping you?! Enjoy being an artist ;-) About the AuthorCindy Zabinski, LMHC, LCMHC, CRC, ACS is the founder and owner of Healing & Growth Counseling. Cindy does not identify as an artist by any means, but enjoys joining with others in free art expression classes when possible to step out of her day-to-day routine and have some fun! She often suggests it to clients as a way to express themselves, connect with others socially, and release emotions. It is amazing to see what you can create when you let go and express yourself!
Plan Ahead to Cope with Holiday Stressby Cindy Zabinski, LMHC, LCMHC, CRC, ACS, EMDRIA Certified Therapist & Approved Consultant Did you feel some pressure begin with the first Mariah Carey reference on November 1st? Me too! Now that the 50% off Halloween candy aisles are cleared out and holiday decor is in abundance, the holidays feel as if they are already here. Unfortunately, along with the holidays often comes an increase in stress levels. Nearly 9 in 10 US adults report stressors that impact them during the holiday season. 41% of adults report an increase in stress during the months of November through January (1). This increase in stress can lead to unhealthy coping mechanisms, such as substance use, overeating, and overuse of social media. It can take people out of their usual balanced practices of proper amounts of sleep, exercise, and engaging in hobbies. This all leads to many people "going through the motions" during the holiday season rather than mindfully enjoying it.  Although it already feels like they are just around the corner, there is still some time to put plans into place to promote a more balanced, enjoyable holiday season. Read on for three ways to start preparing now for the holidays so that you can keep yourself balanced and enjoy your holiday season: Schedule Your PrioritiesWhat are the holiday events you really enjoy? A local tree lighting? A friend’s potluck dinner? Early morning black Friday shopping (in person or in your slippers, depending on your style)? Making holiday cookies with your kids? Add them to your calendar NOW, in permanent ink! These are your non-negotiables. It is important to have events in our lives that fill our cup, energize us, and help us to slow down and be in the moment. By identifying them now and putting them on the calendar, you can ensure that you can look forward to and enjoy them this season. Notice this - is your holiday calendar typically full of traditions that were passed down to you from older generations? Consider whether these traditions continue to suit you. Are there new traditions that you want to develop? As you are planning, notice whether you are adding things to your calendar out of obligation or desire. Don't forget that this is your holiday season; you deserve to enjoy your own traditions too!  Develop a Self-Care PlanThere are likely to be points during the holiday season when you notice increased levels of pressure or difficult emotions. Planning ahead for these moments will help you to be able to respond to your needs more quickly. I like to break it down into 3 levels: 1 - Quick Self-Care (less than 5 minutes)When you only have a few minutes to recharge, it can feel impossible to do so. But there are ways to rebalance quickly. Consider starting and/or ending your day with self-care regularly. You can also use these tools during the day when feeling overwhelmed. Try them out in different situations to see which ones are most effective for you.
2 - Self-Care Break (1-2 hours)When you have 1-2 hours to take care of yourself, the plans can be a little more involved. This level of self care may involve getting out of the house, to grab a cup of coffee, go for a long walk or hike, get your nails done, or grab lunch with a friend. It can also be done at home, such as by taking a long bath, reading a book you have been enjoying, or doing a paint-by-number. Keep in mind that the activity needs to be one that you participate in mindfully, and not one that you find that you “zone out” during and barely remember. Consider “unplugging” during these self care hours by turning your phone off, to prevent the temptation or habit of picking it up and starting to scroll. 3 - Self-Care Day (several hours)This level of self care can be needed after a difficult family gathering, or a marathon of a few obligations in a row. Consider planning a self-care day, which can be done by combining several of your shorter self-care options into one day, or by planning a little day-trip for yourself, either alone or with others who you feel energized to be around. It is helpful to plan these ahead of time, perhaps on days following events that tend to be stressful. This can be a great way to use up one of your remaining PTO (paid time off) days from work - for a Mental Health Day! Consider going for a long drive to see the beautiful fall foliage, attending a day-long retreat, or attending a sporting event, show, or concert that you enjoy. It can be planned ahead, or planned as you go based on how you are feeling and what you are in the mood for at that time. Once again, try to “unplug” so as to not get distracted by notifications on your phone and to avoid the habit of scrolling social media.  Set Healthy BoundariesIt is likely that you will be asked to do many things and attend many events throughout the holiday season, some of which you may be interested in, and others that you have no interest in being a part of. Before getting into the holiday season, practice saying “no” to set healthy boundaries. Try it with safe people in your life first to get the hang of it. Notice how it feels to do so. This can be uncomfortable at first, especially if you struggle with people-pleasing. Consider saying no when you know that it would overwhelm you to attend an event, or when you already feel that you have enough on your plate and don't have the energy to commit to a task. I hope the recommendations that I shared are helpful to you as you prepare to navigate the holiday season. By planning ahead and practicing some of these things before stressors increase, it will make it easier to continue using them and they will be more effective throughout the holiday season. Wishing you a balanced and enjoyable holiday!  About the AuthorCindy Zabinski, LMHC, LCMHC, CRC, ACS, EMDRIA Approved Consultant is the founder and owner of Healing & Growth Counseling. She has worked with clients in the mental health field for over 15 years. Over the years Cindy has seen the increase in stress, anxiety, and depression occur for her clients during the winter holiday months. Seeing this occur inspired her to write this blog post. If you are struggling with increased stress, anxiety, and/or depression during the holiday season, know that therapy can be helpful! Therapists can assist with the points made in this blog post. They can also help to process past painful experiences that may have occurred during past holiday seasons. Interested in learning more about our therapists? Check out our Clinician page here. Interested in scheduling an appointment for therapy to assist you in planning for and coping with the holiday season? Call us at (516) 406-8991 or fill out our contact form here. References:
1-https://www.apa.org/news/press/releases/2023/11/holiday-season-stress#:~:text=While nearly half of U.S.,other points in the year. |
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Healing & Growth Counseling
4770 Sunrise Highway, Suite 102
Massapequa Park, NY 11762
(516) 406-8991
4770 Sunrise Highway, Suite 102
Massapequa Park, NY 11762
(516) 406-8991