Coastal Counseling Center of Virginia

Life can be challenging. If you or someone you care about is struggling, know that help is available 24 hours a day. 📲 Call or text 988 today. Visit http://spr.ly/6043Wc4ST #nationalsuicidepreventionmonth #988 #helpishere

Anything that brings unknowns and disrupts routine, like beginning a new school year, can bring emotional challenges for them — and you. Your child may act out or turn inward. They also may feel a spectrum of positive and difficult emotions. 👶 🧒 Encourage communication and expression 😜 When they begin sharing what’s on their minds, do your best to listen and give them space to feel what they feel. As a caregiver, you can help them process their thoughts and emotions — and find comfort in the process. Use gentle, age-appropriate prompts to help guide them to think through their feelings and worries. For example, if they’re worried about getting all their schoolwork done, ask them if they’ve thought of solutions to manage their time. If they’re self-conscious about fitting in, you could suggest they consider joining activities where they’d meet like-minded people. Empower decision-making 😀 Giving them age-appropriate choices can also help them feel more in control. For a younger child, it could be picking a book to read or choosing their favorite snack. For an older child, it could be letting them choose their own outfits or supplies. For an adolescent considering universities, it could be narrowing the options based on practical criteria — such as admission requirements, cost, location, fields of study, their interests and cultural or familial considerations — and letting them make the final decision. Cultivate resilience and coping strategies 🤔 Helping your child build resilience will also help them adapt. Encourage positive thinking and teach them stress-reduction techniques, like relaxing, doing enjoyable activities, spending time with friends, getting enough sleep, eating nutritious foods and staying active. For older children, remind them of past transitions and what they gained. Also, share potential benefits of the upcoming change, such as meeting new friends, learning new things and gaining independence. #transitions #schoolyear #youthmentalhealth

Theodore Roosevelt once said that “comparison is the thief of joy.” He was right. Constantly measuring our lives against other people’s can wreak havoc on our well-being. 🤕 🧠 1) Embrace self-love Self-love is a key building block for healthy self-esteem. It asks us to celebrate our unique strengths and talents. It also invites us to put ourselves first. 🧠2)Find self-acceptance Comparison loves to latch onto self-doubt. And it’s often prompted by seeing other people reach certain life moments we’ve come to think of as milestones. Maybe it’s having a baby. Or taking a big trip. Or retiring from full-time work. 🧠3) Nurture self-compassion Self-compassion trades judgment for empathy. Instead of criticizing ourselves, we can give ourselves grace. It also means we forgive ourselves when we make a mistake. And if something doesn’t go our way? We encourage ourselves, rather than blame. #comparison #mentalhealthresources #selfacceptance

Life can be challenging. If you or someone you care about is struggling, know that help is available 24 hours a day. 📲 Call or text 988 today. Visit http://spr.ly/6047m2JPh #nationalsuicidepreventionmonth #988 #helpishere

Everybody knows what a physical boundary is. Maybe it’s that row of trees you’ve planted between your house and your neighbor’s or the lines on a basketball court. Yet when it comes to your personal life, boundaries are often invisible. As a result, we may not fully understand what they are and why they’re so critical. 🚴 👉What are personal boundaries? “They’re the limits you define for yourself so you can maintain balance in your life,” says Tasha Holland-Kornegay, PhD. She’s based in North Carolina and is the founder of Wellness in Real Life. She’s also an author and a motivational speaker. 👉In the same way that a physical boundary protects your property, personal boundaries can protect you — your time, energy, ideas and values. “It’s about guarding your time for the parts of life that matter most to you, which includes essentials like resting and treating your body well,” says Holland-Kornegay. 👉It’s also about deciding what behavior you will and won’t tolerate from others. You learn how to value yourself as much as you value your friends, family and co-workers. #boundaries #personalboundaries #energy

A smooth start to your day can make everything else feel a little easier. But if you don’t stick to a consistent bedtime, you may have tougher mornings than usual. Build a routine 🍵 Even if you’re not a morning fan, you still have things to do. You may have kids that need breakfast made and lunches packed. Your dog still has to go out. None of that can happen without a morning routine. But it can be hard to start. Research shows that it can take 66 days to form a simple habit, such as eating fruit or taking a walk. And combining habits into a routine can take even longer. Love the light 🍵 Bright light therapy can lift your mood and make you more alert. When you raise the light a little at a time, you tell your brain that it’s time to get moving. Try these tips: Use a timer. Get a timer or use an alarm app that lights up slowly, just as the sun does. Eat breakfast by the window. Sit in the sunshine while you drink your coffee. Lower the lights at night. Mornings are hard when you haven’t slept well. For better sleep, dim the lights in the evening. And stay away from using electronic devices before bedtime. Move in the morning 🍵 Morning exercise can boost your mood and give you more energy. It raises your levels of BDNF (brain-derived neurotrophic factor). That’s a brain chemical that helps you learn new skills and stay sharp. If you feel foggy when you wake up, get moving to feel more alert. Some tips: Take a walk. A quick walk can lower your levels of cortisol, a chemical your body releases when you’re stressed. That’s a recipe for a better day. Plus, being outside gets you more light. Stroll around the block or take the dog for a morning walk. Try yoga. Yoga is a gentle way to wake up. Even doing yoga just times a week can lower anxiety, depression and stress, according to one study.5 No time for a class? Try an easy online video. Surround yourself with happiness 🍵 Try to fill your space with energy and joy in the morning. This can put you in a positive mindset for the day. Some strategies: Listen to upbeat music. Make a playlist of songs that make you happy. Then play it each morning. Use your music to keep you on track. For example, when the Beatles comes on, it’s time for your shower. Go easy on the news. It’s great to be well-informed. Bad news can put you in a bad mood. Sound familiar? Just tune in for the traffic and weather reports.

Practice positive self-talk ⭐ We all have an inner voice. It’s an endless stream of unspoken thoughts. This “self-talk” can be negative or positive. To see which way you lean, check in with yourself during the day. If you tend to be positive, keep it up. If you tend to judge yourself negatively, try to soften your approach. Talk to yourself in the same way you would talk to a dear friend. Show kindness, gentleness and encouragement. Reframe your negative thoughts ⭐ When you find yourself engaging in negative self-talk, pause. See if you can spin what you’re thinking in a positive way. Here are a couple of examples: If you’re thinking: “I don’t know what I’m doing, and I’ll probably fail.” Reframe it: Say to yourself, “This is a chance to learn something new.” If you’re thinking: “There’s no way I’ll get this job.” Reframe it: Say to yourself, “I have the skillset for this job.” Be curious ⭐ When you’re curious, you’re open to new experiences. You take an interest in those experiences. You also spend a lot of time asking questions, rather than mulling over negative thoughts. End each day with gratitude ⭐ Gratitude is being aware of and thankful for good things happening. And practicing gratitude helps you feel happier.6 Here’s a popular gratitude exercise. Before bed, simply think of three things you’re grateful for that day.

Practice positive self-talk ⭐ We all have an inner voice. It’s an endless stream of unspoken thoughts. This “self-talk” can be negative or positive. To see which way you lean, check in with yourself during the day. If you tend to be positive, keep it up. If you tend to judge yourself negatively, try to soften your approach. Talk to yourself in the same way you would talk to a dear friend. Show kindness, gentleness and encouragement. Reframe your negative thoughts ⭐ When you find yourself engaging in negative self-talk, pause. See if you can spin what you’re thinking in a positive way. Here are a couple of examples: If you’re thinking: “I don’t know what I’m doing, and I’ll probably fail.” Reframe it: Say to yourself, “This is a chance to learn something new.” If you’re thinking: “There’s no way I’ll get this job.” Reframe it: Say to yourself, “I have the skillset for this job.” Be curious ⭐ When you’re curious, you’re open to new experiences. You take an interest in those experiences. You also spend a lot of time asking questions, rather than mulling over negative thoughts. End each day with gratitude ⭐ Gratitude is being aware of and thankful for good things happening. And practicing gratitude helps you feel happier.6 Here’s a popular gratitude exercise. Before bed, simply think of three things you’re grateful for that day.

Practice positive self-talk ⭐ We all have an inner voice. It’s an endless stream of unspoken thoughts. This “self-talk” can be negative or positive. To see which way you lean, check in with yourself during the day. If you tend to be positive, keep it up. If you tend to judge yourself negatively, try to soften your approach. Talk to yourself in the same way you would talk to a dear friend. Show kindness, gentleness and encouragement. Reframe your negative thoughts ⭐ When you find yourself engaging in negative self-talk, pause. See if you can spin what you’re thinking in a positive way. Here are a couple of examples: If you’re thinking: “I don’t know what I’m doing, and I’ll probably fail.” Reframe it: Say to yourself, “This is a chance to learn something new.” If you’re thinking: “There’s no way I’ll get this job.” Reframe it: Say to yourself, “I have the skillset for this job.” Be curious ⭐ When you’re curious, you’re open to new experiences. You take an interest in those experiences. You also spend a lot of time asking questions, rather than mulling over negative thoughts. End each day with gratitude ⭐ Gratitude is being aware of and thankful for good things happening. And practicing gratitude helps you feel happier.6 Here’s a popular gratitude exercise. Before bed, simply think of three things you’re grateful for that day.

In recent times, there’s been a lot of talk and worry about anxiety. It remains one of the most common mental health concerns in the world. To be clear, anxiety can be very difficult to experience. And, in chronic form, it can be disruptive to your life and put your health at risk. 😮💨 But mild bouts of anxiety can actually help you. Those feelings of fear, worry and unease arise to tell you something important about your immediate circumstances. They can help sharpen your awareness, intensify your focus and spur you into action. When you feel anxious, your body reacts to a perceived threat or danger by going into “fight or flight” response. As part of this response, it releases hormones to speed your heart rate and breathing, increase your blood pressure and tense your muscles. These temporary physical reactions essentially heighten your ability to flee faster or fight stronger. (Though, in some cases, you may freeze instead, which in some scenarios, can be the best way to protect yourself.) This survival instinct is hardwired into us. In modern times, these anxious feelings tend to be more about a mental and emotional concern than about a physical threat. These feelings usually are triggering you to adapt to a situation, make a decision or resolve a problem. For example: Maybe you’re worried about an upcoming deadline or test, so you work or study harder to be prepared. Maybe you’re nervous about a first date with someone you’re really excited to meet, so you focus more on making a good impression. Maybe you’re trying to get around an unfamiliar neighborhood, so you’re more alert to your surroundings. If your strong feelings persist and are becoming harder to manage, consult with a medical or mental health professional. Anxiety disorders are treatable.