healthy mindset is an essential component to overall wellness. If there are
personal, interpersonal, or environmental challenges affecting your outlook and
mental health, you can be held back from an overall fulfilled life. We all
experience ups and downs, and engaging in therapy, whether for recurring downs
or a short-term situation or crisis, can bring personal emotional growth and a
more satisfying life.
you are experiencing any of the following challenges, consider
reaching out and making an appointment with a therapist:
- Relationship & Family Challenges
you find yourself often annoyed or arguing with your partner? Are you having
trouble communicating with your children? Do you have trouble setting
boundaries with family?
- Grieving the loss of a loved one
you experienced loss? Loss can be more than the passing of a loved one, it
could be an estrangement or illness that has changed the lifestyle of our loved
one. Loss can lead to feelings of sadness, depression, loneliness and
can look like many things – feeling excessively tired, isolated, sad, an
overall loss of interest in things you once enjoyed and difficulty
concentrating. If you can identify that one or more of these symptoms is
affecting your day to day life, it can be a sign of depression.
to depression, chronic anxiety can show itself in many ways – worrying,
constantly thinking about past situations, overthinking and catastrophizing
(thinking the worst will occur in current or future situations)
deeply affects individuals who experience it and can be from domestic violence,
sexual abuse or assault, life threatening incidents or other negative impactful
fear of deportation – for an individual or for their loved one – can deeply
impact day to day mental health.
Dealing with the diagnosis of a serious illness for yourself or a
loved one or the responsibility of caring for a family member with a
serious illness or chronic condition can be very draining on one’s mental
If you are ready to look for a therapist in your area, JFCS is
here for residents of Mercer County to provide individual, compassionate care
with licensed therapists. Our therapists can help you through the difficult
times. Consider making that call to take a step towards a healthier lifestyle.
Does your heart beat faster ahead of that big test or
presentation at work? Do your palms get sweaty when confronted with an
overwhelming task or looming event?
If anxiety is impacting your day to day life, it is
important to recognize the signs as well as your triggers. Signs of anxiety can
include intense, excessive and persistent worry and fear about everyday
situations (Did I reply to that email? Did that person misunderstand my
tone? Did I pay that bill? Should I have said something different to my child/spouse/coworker/friend?);
fast heart rate, rapid breathing, sweating, and sometimes feeling tired.
Common triggers for anxiety include existing and/or ongoing
health issues, financial problems, negative thinking, stress, social events,
school or employment.
In order to cope with recurring anxiety it can be beneficial
to eat balanced meals, exercise, and limit alcohol and caffeine intake.
When you find yourself in a moment of heightened anxiety, try
4 – 7 – 8 Breathing Exercise:
The following steps should be carried out in the cycle of a
First, let your lips part. Make a whooshing sound, exhaling
completely through your mouth.
Next, close your lips, inhaling silently through your nose
as you count to four in your head.
Then, for seven seconds, hold your breath.
Make another whooshing exhale from your mouth for eight
The Five Senses
Take a breath and look around you, wherever you are,
try to notice…
5 things that you can see,
4 things that you can feel,
3 things that you can hear,
2 things that you can smell,
And 1 thing you can taste.
This technique can help focus your senses on your
surroundings instead of your anxiety.
Progressive Muscle Relaxation:
Identify a specific muscle group –
your hands, arms, neck, shoulder – and hold that muscle tense for five seconds
then release. Work head-to-toe, tensing and releasing your muscles. By
honing in on each group, you will better understand all of the muscles that can
be affected by anxiety.
When you’re feeling anxious on a regular basis, about
recurring commitments or events, a long-term option to help reduce your
symptoms is journaling. Journaling can be narrative, as in jotting down a few
experiences you had during the day and how those events, interactions or
moments of inspiration made you feel. You can also try gratitude journaling, making
a note of the things you experience during the day for which you are grateful.
You can choose and vary how long that list is each day and how much detail you
want to write.
What if journaling and breathing exercises are not
Occasional anxiety is an expected part of life, however,
anxiety disorders involve more than temporary worry or fear. For a person with
an anxiety disorder, the anxiety does not go away and can get worse over time.
If symptoms interfere with daily activities such as job performance, school
work, or relationships, the best step for you is to seek therapeutic services.
The world we live in is quite stressful.
When life feels a little out of control either because you are feeling a
depressed or anxious or believe that anxiety and depression are causing
problems in your life, our therapists can assist you in building the skills to
get back on track.
How are you going to pay the rent, get promoted, help your child…when
these thoughts run through your head it can cause a significant amount of
stress and anxiety that keeps you in a state of panic. This anxiety can make
you uncomfortable and possibly shut you down from moving forward. We understand
and can help you start to put systems in place to not only make your situation
better but also relax into enjoying life.
Depression: Everyone is sad every now and again…and a
few days can be normal. But if you suffer from prolonged periods of sadness, it
is time to talk to a professional. Depression looks like many things and our
counselors help those in the Greater Mercer County area start to move forward a
bit and combat or at least learn to deal with the sadness and lead a happy and
Couples Therapy: Marriage and
relationships, in general, can be difficult to navigate at times. All marriages
have bumps in the road including infertility, financial struggles, differences
of opinions in raising children. It can
be tough. Sometimes talking through your issues with a marriage counselor can
work wonders. Without taking sides our psychologists can help you and your significant
other some different ways to communicate to ease tension and focus on building
your loving relationship.
When you are looking for a therapist
there may be a crisis that you or your entire family is trying to handle. And
if you are looking for a provider who accepts your insurance, those options are
even more limited. Here in Mercer County, NJ, our therapists can help with a
variety of issues and provide coping skills to get your life back on track. We
are able to take most private insurance plans as well as those with Medicare,
Medicaid and the uninsured.
The day to day of life may seem
overwhelming to manage and we are here to help.