How Does The Holiday Season Impact Your Emotions?

The holiday season can be a time where one experiences both positive and negative emotions. These emotions can range from excitement and happiness because it is a time of being with your friends and family and celebrating family traditions. On the other hand, some individuals during this time of year may experience depression, anxiety and elevated levels stress with the increased events, organizing and getting things prepared for the holidays. Additionally, this time of the year may be challenging for individuals and families that have lost a loved one. Although the holiday season can impact your emotions and increase stress, there are a few suggestions that you can use to gain balance during the holidays.

Identify your limitations and reach out for help. If you are starting to feel overwhelmed and exhausted you may need to take a break. I know it can be difficult to take some time to relax when you have a never ending list of things you "should" or "could" be doing. Listen to your body, if you are starting to feel exhausted take a some time to read a book, exercise or do something you enjoy and then return to your to-do list. You will be able to be more productive once you have taken time to relax your body. Don't be ashamed to ask your friends and family for help if you need it. If you are hosting a dinner or event ask your guests to bring a dish. This will help you feel less overwhelmed with things you need to do.

Most importantly, allow yourself to feel various emotions during this time of year. If you are grieving, allow yourself to feel sadness or anger. Try your best to find emotional balance and don't let your negative emotions prevent you from experiencing the joy the holiday season brings. If you feel like you are struggling with moving past the negative emotions you are experiencing, seek support from family members, friends, or a counselor that can teach you coping skills.

What Is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy (CBT) is a form of counseling treatment used to help individuals explore  and understand how their thoughts and feelings influence their behaviors. During counseling treatment the individual learns how to identify and change destructive thinking patterns that negatively impact their behaviors and lives. CBT is used to treat various mental health issues, including depression, anxiety, addictions, mood disorders, phobias, self-injury, emotional eating and weight loss.

For example, a teen girl gets into a fight with her friends at school. She thinks that the reason she got in a fight with her friends is all of her fault because I told my friend I didn't like her clothes and becomes sad. She then self-injures because she feels like its all her fault and she should punish herself. Cognitive Behavioral Therapy would be implemented to help the teen identify her irrational thinking pattern ("I got into a fight with my friends and it is all of my fault.") When she thinks about her irrational thought she begins to feel sad. When she feels sad (feeling) she self-injures (behavior) herself. Once the teen can identify her thoughts, she can learn to reframe her negative thinking patterns with a less destructive thoughts.

A licensed counselor can help you learn ways to change your negative thinking patterns and destructive behaviors. To learn more about our Cognitive Behavioral Therapy services at Life Balance Counseling, please call our office at 888.234.7628 or contact us online.

Finding Peace During The Holidays When Your Loved One Has Passed

One of the biggest challenges of grief is allowing yourself to enjoy the holidays when a loved one has passed away. You may be thinking "the holidays are not going to be the same," "how are we going to keep our traditions the same?" These are all thoughts that individuals have when they have lost someone important to them.  You may be asking yourself, does it ever get easier during the holidays when a love one has passed away? Whether this is your first or fifth year without a loved one during the holidays, each year presents new emotions and challenges. 

Accepting that your love one won't be with you during the holidays is a difficult task, but they would want you to be able to find peace and enjoy yourself. One important thing is to give yourself permission to change traditions. If your loved one use to have a holiday at their house, it is okay for another family member to have the holiday. Don't isolate yourself at home because you can't have the same tradition you use to. Identify your thoughts and feelings about having the holiday at someone else's house and try your hardest to make peace with the change.

Be honest with your friends and family about the challenges you are experiencing in regards to your loved one being gone during the holidays. If they are aware of what you are experiencing they will be more understanding of your thoughts and feelings.   

Involve your passed love one during your holiday celebration. Create a piece of them (picture, basket, candle, stocking, ornament, etc) and have a moment where you can talk about the loved one. This will help you feel like they are with you and also keep their memory alive. You can talk about your favorite memories of them during the holidays.

Have an escape plan. As hard as it is, push yourself to go to a holiday party you are invited to, but have a plan to leave if you are having a difficult time. It is okay to feel sad about your loved one not being there for a holiday they use to be at. Communicate with your friends and family before the holiday and let them know that you are going to do your best to stay at the event, but if it becomes too difficult you will need to leave.

Give yourself time and the ability to feel joy and happiness during the holidays. It takes time to accept that your loved one is not around for the holidays. The grief and mourning process takes time and it is okay. It doesn't make you less strong to experience these emotions. Sometimes people feel bad for experiencing joy and happiness during the holidays when a loved one has passed. Your loved one would want you to move on with your life and enjoy the holidays. As challenging as the holidays can be, be mindful of your thoughts and feelings and identify your limits. You can only do so much.

If you feel like you are struggling with grief and are unsure of how to cope with the challenges of your loved one's passing, contact a counselor. Life Balance Counseling in Schaumburg has a Certified Grief Counselor on staff. Please feel free to call our office at 888.234.7628 or contact us online.

Does The Snow Make You Feel Anxious Or Depressed?

The snow has begun to fall in Chicago... Are you prepared for the snow and colder temperatures? Do you feel like you are beginning to isolate yourself and stay inside? Are you starting to feel sad or depressed with this winter weather?

Finding a balance during frigid temperatures and snow can be quite challenging. Push yourself to go outside and hit the gym even if it is cold outside. Go to the stores and run your errands like you usually do. The more we sit around, the more time we have to think and become anxious or depressed. Some individuals may feel anxious about driving in the snow. Be safe and remember you are in control of your own driving. You can't control other drivers but you can control yourself. If you start to panic, pull over, do some breathing exercises until you feel it is safe enough to drive. Take some time to become mindful of your thoughts, feelings, and behaviors during certain weather and season changes.

If you feel like your stuck in a anxious or depressive state that is impacting your functioning and ability to live a fulfilling life, find a counselor in your area. If you are seeking a counselor in the Schaumburg area, call Life Balance Counseling at 888.234.7628. Stay warm!