Organized Chaos - Getting ready for holidays
The holidays are often described as joyful, but for many, they feel overwhelming, busy, and stressful. Mention the pressure to be "perfect."
Cleaning, cooking, decorating, and creating that “Holiday Magic” can be overwhelming. While there is no such thing as “perfect” there are definitely ways to help organize your time and tasks during the holiday to help not get overwhelmed and remain focused!
Command Center
Setting up your area to keep everything organized and together is imperitave to preserving your inner peace and saving time with running around trying to find things.
Dedicate one box or drawer to all holiday-related paperwork and supplies (address labels, stamps, wrapping paper, tape, receipts, holiday card list). We like these storage containers because the wrapping paper does not get wrinkled and torn. Everything is in one spot and easy to put away.
This tree keeper is really cool because it stands up (but is on the pricey side)
This wrapping paper storage bag is more budget friendly and still has all of the separate compartments!
Even with helping Santa store those gifts - work smarter not harder. Storage buckets in the garage can be filled and everything stays in one place - instead of hiding things in your closet and forgetting it until 3 months after Christmas (not that I’ve ever done that).
Calendars
Shared calendar’s are so helpful in managing our busy schedules with our families. The holiday’s are full of kids parties, concerts, family events, community events, and more. Sometimes it’s hard to keep track when everybody has a different device in their hand and some of our family (like my husband) do not check their calendars. Having a command center where you can organize everything in one spot can help keep everybody on the same page. Also, having a visual representation of commitments allows you to not overbook yourself and giving yourself much needed hot chocolate breaks.
You can go the old school route with calendars like this Personalized Acrylic Wall Calendar.
Or something more modern with the new wave of digital calendar’s like this Skylight calendar that automatically syncs your grocery list, schedules, and even allows you to assign tasks to others in one location.
Gifts!
Sharing your affection and thoughts for others during the holiday’s is a great way to fill your bucket. However picking the “perfect” gift can be stressful and exhausting.
Spreadsheets can be your friend - you can set a budget and monitor the stage of shipping, wrapping, etc. Something like this:
Holiday Gift Spreadsheet
Expectations
Let go of the need for perfection. The goal is connection and enjoyment, not magazine-worthy décor. Lowering the bar is an act of kindness to yourself and allows you to actually enjoy this time of year with family and friends.
You don't have to do it all. Ask for help! Assign tasks (e.g., Uncle Joe brings the drinks, Cousin Sarah handles appetizers). Don't try to host a five-course meal while single-handedly decorating. It’s also absolutely fine to cater or get premade food to help with your mental and physical load.
Remember: Organizing isn't just about efficiency; it's about creating boundaries and protecting your time.
This holiday season, give yourself the gift of a calm mind. You deserve a holiday that's joyful, not just frantic!!!
Finding Your Calm: Simple Strategies for Everyday Stress
In our fast-paced world, stress can often feel like an unwelcome constant companion. Whether it's the pressures of work, personal challenges, or just the daily grind, finding effective ways to calm ourselves is essential for our well-being. This post explores a variety of calming strategies, some of which are enhanced by simple, accessible tools.
Understanding Your Stress Response
Before we dive into strategies, it's helpful to understand that stress impacts everyone differently. What works for one person might not work for another, and that's perfectly normal! The key is to experiment and discover what resonates with you. Stress can manifest physically (tension, headaches), emotionally (irritability, anxiety), and mentally (difficulty concentrating). Recognizing your personal signs of stress is the first step towards managing it.
Calming Strategies You Can Try Today
Here are some strategies to help you navigate moments of stress and bring a sense of calm back into your day:
1. Deep Breathing Exercises
One of the quickest ways to calm your nervous system is through controlled breathing. When we're stressed, our breathing often becomes shallow and rapid. Practicing deep, diaphragmatic breathing can signal to your body that it's safe to relax.
Try This: Inhale slowly through your nose for a count of four, hold your breath for a count of four, and then exhale slowly through your mouth for a count of six. Repeat this several times
Sometimes people struggle with focusing on breath - here are some tools to help:
2. Sensory Grounding Techniques
Engaging your senses can be incredibly effective in bringing you back to the present moment and away from overwhelming thoughts.
Touch: The gentle pressure of a weighted blanket can provide a sense of security and comfort, mimicking a hug and helping to soothe your nervous system.
Fidgets: For those who benefit from tactile input, fidgeters can provide a harmless outlet for restless energy and a way to redirect focus. Here are some of our favorites:
Clickers - we like this dumpster fire one
Stress balls - we like Kush balls
Stimming necklaces - we like this customizable one
These calming strips are great and easy to use
This sensory mat fits on your laptop
Pain Stimmers (such as acupressure rings or spiky fidgets) can offer a different kind of sensory input, sometimes effectively diverting attention from emotional distress.
Taste: Sometimes a strong, distinct taste can "shock" your system back to the present. You can use normal candy or a specialty Sour candy - both can be surprisingly effective for this!
Smell: Aromatherapy can have a powerful impact on mood. Essential oils like lavender, chamomile, or frankincense can be diffused with a simple or fancy diffuser. They can also be applied to pulse points with a device like this roller ball.
3. Mindfulness and Meditation
You don't need to be a guru to practice mindfulness. It's simply about paying attention to the present moment without judgment.
Try This: Take five minutes to focus solely on one activity – drinking a cup of tea, washing your hands, or walking. Notice the sensations, smells, and sounds involved. Guided meditations (many free apps are available) can also be a great starting point.
You can also set up an area to support prompting with mindfulness. Items like a floor pillow, breathing lamps, singing bowls machines.
4. Movement and Physical Activity
Physical activity is a fantastic stress reliever. It releases endorphins, which have mood-boosting effects.
Try This: Go for a brisk walk, stretch, do some yoga, or dance to your favorite music. Even a few minutes of movement can make a difference.
These somatic cards are great to get you started
5. Journaling
Writing down your thoughts and feelings can be a powerful way to process stress and gain perspective.
Try This: Dedicate 10-15 minutes to free-writing. Don't worry about grammar or spelling; just let your thoughts flow onto the page. You might be surprised by what emerges. If you need something more than free prompt here are a few different types of journals:
Mental health and anxiety journal - WITH STICKERS!!!
Building Your Calming Toolkit
It's helpful to think of these strategies and tools as building your personal "calming toolkit." Just like you wouldn't use a hammer for every task, you'll find different strategies are more effective in different situations. Keep a few options handy, whether it's a weighted blanket on your couch, a fidget toy in your bag, or a packet of sour candy in your desk drawer.
Remember, stress management is a journey, not a destination. Be kind to yourself as you explore these strategies, and celebrate every step you take towards a calmer, more balanced you.
Anxiety Management
Anxiety can feel overwhelming. But while anxiety is a natural response to stress, it doesn’t have to control your life. By learning strategies to manage it, you can start to feel more at ease and regain a sense of balance.
Here are five practical ways to manage anxiety:
1. Practice Mindful Breathing
When anxiety strikes, our breath becomes shallow and rapid. By focusing on your breath, you can trigger your body’s natural relaxation response. Try the 4-7-8 technique: inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. Repeat this process a few times to help calm your nervous system.
2. Challenge Negative Thoughts
Anxiety often stems from irrational or exaggerated thoughts. When you catch yourself spiraling into "what-if" scenarios, try to reframe your thinking. Ask yourself: What evidence do I have that this is true? Is there another way to look at the situation? By challenging these thoughts, you can gain a more balanced perspective and reduce unnecessary worry.
3. Get Moving
Physical activity is a powerful antidote to anxiety. Exercise releases endorphins, which improve mood and reduce stress. You don’t need to run a marathon—simple activities like taking a walk, practicing yoga, or stretching can help release built-up tension and shift your focus away from anxious thoughts.
4. Create a Grounding Routine
When you’re feeling overwhelmed, grounding exercises can bring you back to the present moment. One effective method is the 5-4-3-2-1 technique, where you identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps refocus your mind and calms your anxiety by engaging your senses.
5. Limit Stimulants and Prioritize Rest
Caffeine, sugar, and other stimulants can heighten feelings of anxiety. Pay attention to how your body reacts after consuming these substances and consider reducing your intake. Additionally, adequate sleep is essential for mental health. Poor sleep can exacerbate anxiety, so aim for a regular sleep schedule and prioritize restful, uninterrupted sleep.
Final Thoughts
Managing anxiety is a journey, and it's okay to seek help along the way. These strategies can be a great starting point, but remember that everyone’s experience with anxiety is unique. If your anxiety feels unmanageable, consider reaching out to a mental health professional for guidance and support.
By taking small steps each day, you can regain a sense of control over your anxiety, and most importantly, begin to feel more at peace in your daily life.
Navigating the Noise: Mental Wellness in a World on Fire
It feels like we're living in a constant state of crisis. From global conflicts and economic uncertainty to social divisions and environmental anxieties, the news cycle churns out a relentless stream of stress. It's no wonder our mental health is taking a hit. If you're feeling overwhelmed, anxious, or just plain exhausted, know that you're not alone. This isn't about toxic positivity or pretending everything is okay. It's about acknowledging the challenges and finding healthy ways to navigate them.
The constant barrage of information, often conflicting and emotionally charged, can leave us feeling helpless and disconnected. It's easy to get sucked into doom scrolling, endlessly refreshing news feeds, and amplifying our anxieties. While staying informed is important, it's crucial to set boundaries. Think of it like managing your physical diet – too much junk food makes you feel unwell, and too much negative information can have the same effect on your mental state.
So, how do we cope in these turbulent times? Here are a few strategies to consider:
Curate your information intake: Limit your exposure to news and social media, especially if you find it triggers your anxiety. Choose a few reliable sources and set specific times to check for updates. Avoid engaging in endless scrolling or getting caught up in online arguments. Remember, you have control over what you consume.
Focus on what you can control: The sheer scale of global events can feel overwhelming, leaving us feeling powerless. Shift your focus to the things you can influence. This might be your local community, your personal relationships, or even your own well-being. Taking small, actionable steps can create a sense of agency and purpose.
Practice self-care: This isn't a luxury, it's a necessity. Prioritize activities that nourish your mind and body. This could be anything from exercise and healthy eating to spending time in nature, listening to music, or practicing mindfulness. Find what works for you and make it a regular part of your routine.
Connect with others: Talking about your feelings can be incredibly helpful. Reach out to trusted friends, family members, or a mental health professional. Sharing your burdens can lighten the load and provide valuable perspective. Remember, you don't have to go through this alone.
Seek professional help: If you're struggling to cope, don't hesitate to seek professional help. A therapist or counselor can provide support, guidance, and evidence-based strategies for managing anxiety and stress. There's no shame in asking for help – it's a sign of strength. Feel free to reach out to us - and if you do not feel like we are a good fit we are happy to give recommendations.
Remember your values: In times of uncertainty, it's important to stay grounded in your values. What matters most to you? Focusing on your values can provide a sense of direction and purpose, even when the world around you feels chaotic.
This is a marathon, not a sprint. There will be good days and bad days. Be kind to yourself, practice self-compassion, and remember that it's okay to not be okay. By taking care of our mental health, we can build resilience and navigate these challenging times with greater strength and clarity. We can't control the world, but we can control how we respond to it.
Beginning our journey
Welcome to Boundless Family Therapy & Wellness’s blog! We're so glad you're here. This is the first step in what we hope will be a valuable resource for you on your journey to mental wellness. We believe that everyone deserves access to support and understanding, and we're passionate about creating a safe and compassionate space for healing and growth.
For many, the idea of seeking therapy can feel daunting. There can be stigma associated with mental health struggles, or perhaps you're unsure where to even begin. Maybe you're thinking, "Is my problem 'big enough' to warrant therapy?" or "I should be able to handle this on my own." These are common thoughts, and we want to assure you that prioritizing your mental health is never a sign of weakness – it's a sign of strength.
Just like we take care of our physical health, our mental and emotional well-being deserves the same attention and care. Think of it this way: you wouldn't hesitate to see a doctor if you had a persistent cough or a broken bone. Similarly, if you're experiencing persistent feelings of sadness, anxiety, or overwhelm, seeking professional help can be incredibly beneficial.
Why is Mental Health Important?
Mental health impacts every aspect of our lives. It affects how we think, feel, and behave. It influences our relationships, our work, and our overall sense of well-being. When our mental health is struggling, it can make even everyday tasks feel incredibly challenging. Ignoring these struggles can lead to:
Decreased productivity and difficulty concentrating: Stress and anxiety can make it hard to focus and perform at your best.
Strained relationships: Unresolved emotional issues can impact how we interact with others, leading to conflict and isolation.
Physical health problems: The mind-body connection is powerful. Mental health issues can manifest in physical symptoms like headaches, fatigue, and digestive problems.
Reduced overall enjoyment of life: When you're struggling with your mental health, it can be difficult to experience joy and fulfillment.
Taking the First Step with Boundless Family Therapy & Wellness:
We understand that reaching out for help can be intimidating. That's why we strive to create a welcoming and supportive environment where you can feel comfortable and understood. At Boundless family Therapy & Wellness, we offer individual therapy, couples counseling, family therapy, and are looking to add group counseling for a range of concerns, including: anxiety, depression, trauma, relationship issues.
We believe in a collaborative approach to therapy, working together with you to identify your goals and develop a personalized treatment plan that meets your unique needs. We are committed to providing compassionate and evidence-based care to help you navigate life's challenges and achieve your full potential.
What's Next?
In future blog posts, we'll be exploring various topics related to mental health, offering practical tips and strategies for managing stress, improving relationships, and cultivating self-care. We also encourage you to reach out to us directly if you have any questions or would like to schedule a consultation.
Remember, you're not alone. Taking care of your mental health is an act of self-love and a crucial step towards living a happier and healthier life. We're here to support you every step of the way.