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How To Meditate

By - blog

Meditation can be a “lifesaver” during COVID-19 and any other stressful times in your life. Meditation is a simple practice that is available to all, can reduce stress, increase calmness, improve clarity and promote happiness. We will examine how to meditate, quickly identify ways to meditate and get you started on a path towards greater acceptance and joy.  Take a deep breath and get ready to relax………

The Basics

As you learn how to meditate, the Breath Meditation is the easiest and most straightforward of the meditation practices and can be done in all settings.  Find a quiet and comfortable place to do your mediation practice.  When first starting the breath meditation, try practicing these strategies for 5 minutes.

  1. Sit – You can sit cross legged on a cushion or in a straight-back chair with your feet flat on the ground.
  2. Posture – Place your hands palms up in a “open hand” position with your eyes open, letting your gaze rest comfortably about six feet in front of you.  If this is not comfortable, close your eyes softly and imagine you are looking at something calm and serene.
  3. Breath – Notice and follow your breath.  Pay attention to your inhales and exhales while remaining relaxed in your sitting posture position.  With each breath, imagine the air going through your mouth and nose.  Your environment will start to dissolve around you as you concentrate on your breathing.  Some people like to count as the breath in…one, two, three in…one, two, three out.  Try to remember to keep your body relaxed as you focus on your breath.
  4. Thoughts – Notice thoughts and feelings that arise.  When we notice a thought or feeling, we are moving our attention away from the breath and/or meditation.  Try to refocus your thoughts on your breath by saying “breath” and counting as you inhale and exhale.  It is normal for our minds to wander, especially during the initial stages of our mediation practice.  Remember to be kind to yourself, do not judge your ability and refocus on your breath and posture.
  5. Body Scan – This is an optional meditation step, but several people find the body scan to be helpful.  To initiate the body scan, make sure your breath is calm.  Once your breath is steady, start by focusing on the top of your head, slowing and deliberately moving down each inch of your body until you reach your feet.  Focus on each muscle group, attempting to release any tension in that body part.  The body scan will help you relax and assist in being “present” during the meditation.  
  6. Close with Kindness – Once your allotted time for meditation has ended, slowly bring your focus back to the room, open your eyes if you have closed them and notice the calm, peaceful feeling you are experiencing. 

As you learn how to meditate, some people struggle with the breath meditation and body scans.  For those people a guided meditation can be another great way to begin your meditation practice.  Listening to an experienced teacher can help us to remain present, let go of distracting thoughts and be kind to ourselves.

Below are some links for guided meditation from UCLA:

Guided Meditations:
Breathing Meditation (5 mins)PlayTranscript
Breath, Sound, Body Meditation (12 mins)PlayTranscript
Complete Meditation Instructions (19 mins)PlayTranscript
Meditation for Working with Difficulties (7 mins)PlayTranscript
Loving Kindness Meditation (9 mins)PlayTranscript
Body and Sound Meditation (3 mins)PlayTranscript
Body Scan Meditation (3 mins)PlayTranscript
Body Scan for Sleep (13 mins)PlayTranscript

 

How to Quit Drinking

By - Uncategorized

In July of  2020, over 10,000 people googled  “How to Quit Drinking.”  Why is this?  How did we get here?  And more importantly, what is the answer?  

 Since the COVID pandemic began in March of 2020, alcohol sales have increased 54% when compared to March of 2019. Online sales of alcohol were up nearly 500% in late April.  According to a Morning Consult poll given to adults in the United States at the end of March of 2020, 16% of participants reported higher rates of drinking since the pandemic began.   

 So…the question we need to ask ourselves is how to quit drinking or at least slow down our drinking during this pandemic?  The National Institute on Alcohol Abuse and Alcoholism (NIAAA) suggests that the following steps may be helpful: 

  1. Put it in writing. Making a list of the reasons to curtail your drinking — such as feeling healthier, sleeping better, or improving your relationships.  Seeing this in writing can motivate you to make it happen. 
  2. Set a drinking goal. Set a limit on how much you will drink. You should keep your drinking below the recommended guidelines: no more than one standard drink per day for women and men ages 65 and older, and no more than two standard drinks per day for men under 65.  
  3. Keep a diary of your drinking. For three to four weeks, keep track of every time you have a drink. Include information about what and how much you drank as well as where you were. Compare this to your goal. If you’re having trouble sticking to your goal, discuss it with your doctor or another health professional. 
  4. Don’t keep alcohol in your house. Having no alcohol at home can help limit your drinking. 
  5. Drink slowly. Sip your drink. Drink soda, water, or juice after having an alcoholic beverage. Never drink on an empty stomach. 
  6. Choose alcohol-free days. Decide not to drink a day or two each week. You may want to abstain for a week or a month to see how you feel physically and emotionally without alcohol in your life. Taking a break from alcohol can be a good way to start drinking less. 
  7. Watch for peer pressure. Practice ways to say no politely. You do not have to drink just because others are, and you shouldn’t feel obligated to accept every drink you’re offered. Stay away from people who encourage you to drink. 
  8. Keep busy. Take a walk, play sports, go out to eat, or catch a movie. When you’re at home, pick up a new hobby or revisit an old one. Painting, board games, playing a musical instrument, woodworking — these and other activities are great alternatives to drinking. 
  9. Ask for support. Cutting down on your drinking may not always be easy. Let friends and family members know that you need their support. Your doctor, counselor, or therapist may also be able to offer help. 

If you have tried these steps on how to quit drinking and still are having trouble giving up alcohol, please reach out to our office, Olney Counseling, at www.olneycounseling.com or 301-570-7500.   

 

Does Couples Counseling Work?

By - Couples Therapy

Have you thought about couples counseling and wondered if it “works?” How is “success” measured when relationships are subjective?  Who can benefit from couples counseling?

Couples therapy is for anyone who is in a committed relationship and wants to address concerns and build a stronger relationship with their significant other.  At Olney Counseling Center, our Therapists work with couples who are dating, engaged, newly married, married for decades, and couples who are separated or divorcing.  OCC provides therapy on a wide range of matters within a relationship. Your Therapist will help you identify patterns that can use improvement with tangible, concrete steps to work on for a better quality of life. Visit the Couples Counseling page of our website to learn more.

It’s understandable that you might want reassurance that your time, money, and energy will be spent wisely when undergoing couples or marriage counseling. The Gottman Relationship Institute has 40+ years of data on what leads to successful couples outcomes. This study bases its data on physical measurements such as reduced heart rate and cortisol (stress hormone) levels. The study also looks at whether couples counseling decreases harmful communication patterns such as contempt, defensiveness, criticism and blaming. Successful outcomes of couples counseling look for increases in the ratio of positive interactions between the couple including turning towards each other, recognizing and responding to bids for attention, and showing interest, care, and concern for each other. Successful relationships include having trust, being committed to a significant other, feeling understood, being supported, the ability to manage conflicts, have shared meaning and physical intimacy. 

Licensed Therapists at Olney Counseling Center are trained to look for specific patterns within communication, connection, and intimacy that are harmful and to offer evidence-based treatments to turn these patterns around. Good candidates for couples therapy are individuals who want a better relationship and are willing to do the work. Like everything else in life, we get out of it what we put into it. So if we aren’t willing to do anything but show up for the scheduled appointment, you can expect a less than ideal outcome.  If you and/or your partner are not committed to the relationship and/or therapy yet, you can try discernment counseling.  This type of counseling helps determine the readiness for couples therapy.  For those not ready for couples therapy, additional recommendations can be made by your OCC Therapist.

Many committed couples report growth, change, and better connection after working an evidence-based treatment that results in a better quality of life. If you have ever thought about trying couples therapy, start now. Research shows that better outcomes happen to those who seek help earlier rather than dragging their feet and waiting until things get really bad. Imagine if we did this with our car maintenance, lawn care, or physical health? Addressing issues when they begin is certainly less work than an entire engine overhaul. Don’t wait until a crisis to get some maintenance and spring cleaning.  Contact Olney Counseling Center today so we can help you get over the bumps in your relationship. 

 

 

Holiday Stress Management

By - Stress Management

occ-blog-image-thanksgiving

Turkey with a Side of DBT

The holiday season is upon us, and with that come the common stressors, whether it’s cleaning, cooking, and hosting or packing, traveling and visiting. This year, in particular, Thanksgiving comes on the heels of a tough election. Regardless of whether your candidate won or lost, chances are, somebody at your Thanksgiving table was rooting for the other side. And that can make a meal tense if feelings are not managed carefully.

Enter DBT, which stands for Dialectical Behavior Therapy. Created several decades ago by Dr. Marcia Linehan, this well-researched and widely used branch of psychotherapy deals with emotional regulation, distress tolerance, mindfulness and interpersonal effectiveness. Here’s how it can help us enjoy our turkey without the unnecessary stress this year.

Among other things, DBT teaches us that our interactions usually have three possible priorities. Knowing what you want from an interaction determines how to enter into and maintain a dialogue.

Ask yourself how important is it for you to:

  1. Get what you want?
  2. Keep the relationship?
  3. Maintain your self-respect?

We don’t always get to have all three, but we get to choose at least one.

Pursuing the first goal means being assertive in having your rights respected and your wishes met. This is the objective you are after if your dinner guest insists that anyone who voted for your candidate is ignorant, or uses racial slurs to describe the current President. DBT approach would be to describe what is going on (“You are implying that I am uneducated and uninformed, and you are doing so in front of my children”); express your wish (“Please refrain from using labels that hurt my feelings and are disrespectful to me”); assert yourself (“I would really like it if we could have a civilized discussion about this, or changed the subject”); and reinforce your request by stating why it’s in your guest’s best interest to do so (“We will have a much more pleasant meal and fonder memories of this holiday if we show more respect for each other”). Repeat this as often as necessary until your wish is granted. If it doesn’t work, go to Number 3.

If your top priority is the second goal, you may choose to ignore the comments and explain to your children later why you did so. “Kids, your Grandpa is getting older, and he has very strong opinions. I did not like some of the things he said at dinner tonight, but I prefer to stay peaceful and not argue on those rare occasions when we get to be with each other like this. Sometimes letting a comment go by without a response makes it go away faster and takes power away from the person making it. He is not going to change, and I’d like to get along with the only father I have.”

Finally, if you feel that the person is not likely to stop the behavior you find upsetting, and the relationship is not something you want to preserve or improve, the third goal, self-respect, becomes the most important priority. This is where you may choose to take a stand, debate the subject you feel passionate about or make your opinion known. “You know, Uncle Joe, I find your political views and actions deeply offensive. Normally, people who think the way you do are not welcome in my house. I can’t tolerate the use of racial slurs, from you or anyone else. Please apologize. Otherwise, we’ll be happy to call you a cab.”

Of course, the third example is a bit extreme, but it’s helpful to know the full range of your options before deciding what your next step should be.

Whatever you choose to do, stay mindful and do whatever is the most effective in helping you remain calm and in control of your emotions. DBT has plenty of tips to offer on this, so if you’d like more information or resources, please feel free to contact Olney Psychiatric and Counseling Center.

From this author and the rest of our staff, here’s hoping your turkey is moist, your Grandpa is open-minded and your Uncle Joe has an Uber app on his phone!