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26

Simple Self Care

Posted by Collaborative Counseling
Spending the holidays alone

As we wind down from the holidays and settle back into our routines, we may find ourselves already dreading the season of cold and day-to-day living that awaits us. At times like these, it is important to actively engage in self-care. Some days, taking care of ourselves can come naturally. However, there are some days when it just feels like we don’t have enough time or energy to devote to proper care for our minds and bodies. 

Here are 5 simple methods of self-care that will have a big impact on how you feel with a small impact on your schedule.

Hydrate

We tend to associate being dehydrated with extreme physical symptoms. We forget that it can be a mild, everyday, occurrence resulting in a profound impact on our mental health. Drinking water throughout the day can help boost your energy and your mood, reducing overall feelings of depression and anxiety. If you struggle to keep up with your water intake, start with small goals. For example, drink a glass of water when you wake up, and at every meal. There are also great resources, and apps to help you track how much water you drink a day. Find a system that works for you, and start small. Remember to set achievable goals, and build as you go. 

Listen to Music

Listening to some good beats can be an excellent way to add simple self-care to your routine. It can help you gear up for your day, or wind down for the evening. You might have 5 minutes to sit and meditate, or have a day packed full of activities. Luckily, listening to music is an easy self-care method that can fit into any schedule. 

How does science link music to mental health? The University of Central Florida has a great tool that helps us understand how music positively impacts each area of the brain. Check it out here: https://www.ucf.edu/pegasus/your-brain-on-music/

Take a Warm Shower (or bath)

When we experience extreme emotions like stress or anxiety, our muscles can get very tense. We might start to feel like we are stuck, or that our bodies have locked up. Taking 10 minutes for a hot shower can help relieve a lot of that tension, and allow us to relax. If you find that you have some extra time, try taking a warm bath right before bed to get a good night’s sleep. 

Take a Hike!

…Actually, even a short walk around the block will do some good. A study done in 2013 found that people who suffered from depression experienced a positive mood shift after walking outside for 50 minutes. In addition to a mental boost, a walk around the neighborhood is a simple and free way to add a little exercise to the day. 

Check our our blog post on what happens when you spend time outside.

Breathe

This last act of simple self-care requires little effort but will have mighty results. Deep breathing sessions are a great way to help the mind and body find a space to relax. If you’re experiencing anxiety, it can also slow your heart rate, and help to regain control. This exercise doesn’t have to be complicated. Some smartwatches and phones come with guided breathing applications that make the process easy and convenient.  

If you want to give it a try, you can also check out this 3-minute guided breathing exercise video

These 5 acts of Simple Self-Care are a great way to boost your mood, and they only take 30 minutes or less. Consider adding just one to your daily routine, and you will find that even the slightest change can make a big difference. 

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12

The New Year is Finally Here

Posted by Collaborative Counseling
How to combat stress during the holiday season

Amidst all the joy and excitement surrounding the holiday celebrations, we often find ourselves overwhelmed by all that the New Year has to offer. We get worn out by all of the holiday parties, or we put too much pressure on ourselves to live our next year better than the last. Here are a few small things that we can do to have a big impact on how we find joy in the new year:

Set some time to recharge

We can remember to charge our phone’s low battery, but how often do we pay attention to our own energy? Giving ourselves permission to relax physically, emotionally, and socially is important. It gives us the power we need to keep doing the things that we love to do. This doesn’t have to be something that is a big-time commitment – even taking a break for 30 minutes can make a huge difference. 

Once we’ve designated some time to recharge, we can choose any activity like:

  • reading 
  • listening to music 
  • exploring the outdoors
  • baking 
  • or snuggling our pets. 

Remember, pick an activity that draws you away from the hustle and bustle. Your mind and body need an appropriate amount of time and space to relax. 

If you find that you are still struggling to manage stress, check out our 5 Tips for Managing Stress

Celebrate Your Successes

Oftentimes, we get caught up in all the ways we can make the next year “better”. We get so focused on meeting future goals, that we forget to celebrate our past accomplishments. This year, take a moment to reflect on all of the things that you achieved in 2021. Perhaps there is a new habit that you developed that you hadn’t even noticed – rinsing your dishes, journaling, listening to a podcast, or drinking more water. Perhaps there were new chapters that you started like joining a league, owning a car, changing careers, or moving homes. Every time we accomplish something new, no matter how easy or hard, we deserve to give ourselves a little credit. 

Try Something New, But Simple

Around this time, we tend to start hearing more about trying new goals. We hear phrases like “saving 15% more of my income” or “biking an extra 200 miles”. While these big goals might be exciting for some, they can be daunting to others. There are plenty of ways to celebrate the “new” in New Year, without getting overwhelmed. 

Try picking one new thing to try that you’ve never thought of doing before. Maybe it’s visiting a museum, exploring a new park, or trying new food. New experiences can be exciting, without being big or expensive! Get out there and try something new

Apply Your Passions

One way we can try new things is to volunteer. Sometimes we tend to steer clear from “volunteering” because we associate the word with a high requirement of commitment and a low expectation of satisfaction. We forget that many times, there are opportunities to give back in ways that we know we’ll enjoy. 

For example:

  • Do you have a love of animals? Consider volunteering to walk dogs, or foster kittens. 
  • Are you an athlete? Consider volunteering to coach a little league. 
  • Are you passionate about history? Ask about volunteering as a local tour guide. 

There are plenty of ways to find opportunities that align with your interests and help the needs of others. 

Want to take these ideas and run with them? PsychologyToday.com’s article, “Rebooting 2022 for Fresh Awakenings”, has a list of ideas on where you can start.

Happy New Year!

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24

Types of Licensure

Posted by Collaborative Counseling

This article shares about types of licensure so you can understand the difference in types of therapists. There are several ways that one can pursue education in order to become a therapist. Understanding the differences in each licensure will help you understand how your therapist, or potential therapist is trained.

Here we will outline some of the most common licensures that our therapists have here at Collaborative Counseling.

Masters Degree

Above all else, a masters degree is required before obtaining licensure. Therapists can received a masters degree in many areas of study. These include psychology, social work, counseling, mental health counseling, marriage and family therapy, and many more.

It typically takes two years to complete a masters program. And requires completion of a four year degree.

Once a masters degree is obtained and before one can take the state or professional exam, several steps of provisional licensure and supervised counseling take place. When an applicate completes and passes this exam, they are a licensed therapist.

In the U.S., requirements for becoming a therapist are determined by state. As a result, the requirements vary depending where you live.

Types of licensure
Types of Licensure

Here are general descriptions and requirements of different licensure.

Licensed Psychologist (PhD, PsyD, or EdD)

Generally, you will need a doctoral degree to practice as a licensed psychologist. Doctorate programs are often the highest level of education in most fields. They take around four years to complete, after completing a bachelors degree. These psychologists have the ability to do psychological testing. In general, other licensed professionals cannot.

Licensed Professional Counselor (LPC)

Licensed Professional Counselors are masters level mental health providers. They require:

  • A minimum of 700 hours of supervised field experience in graduate school
  • Depending upon degree, 2,000-3,000 hours of post-graduate clinical supervision hours
  • Passing the credentialing exam

These professionals can work in a variety of settings, including communities and private practice. LPC’s work with individuals, families, couples and groups.

In Minnesota, LPC is not a common licensure, but Wisconsin uses these requirements for LPC’s.

Licensed Professional Clinical Counselor (LPCC)

Licensed Professional Clinical Counselors are also masters level professionals that have a masters degree in counseling or another related field. Some requirements for these counselors include:

  • an additional 2,000 post graduate supervision hours for licensure compared to LPC’s, for a total of 4,000 hours.
  • passing the credentialing exam

This is a more common licensure in Minnesota because this is the license insurance companies will reimburse.

LPCC providers can work in a variety of settings including private practice, residential facilities, community based agencies, schools and more! This licensure level is trained to offer therapy to individuals, couples, families, and groups.

Licensed Independent Clinical Social Worker (LICSW)

A Licensed Independent Clinical Social Worker is within the field of Social Work. These training programs focus on therapy from a perspective of the community that surrounds oneself.

To become a LICSW:

  • First, one must get their masters in social work (MSW)
  • After that you work towards licensure via clinical experience in and after graduate school.
  • After schooling comes a post graduate school experience. During this time social workers are supervised by a fully licensed person before receiving their own independent licensure.
  • Then they must take the state licensing exam.

Also, another variation of LICSW’s is a Licensed Clinical Social Worker (LCSW). This includes minor changes in requirements from state to state. For example, LCSW’s practice in Wisconsin, while LICSW’s practice in Minnesota.

A big benefit of this type of license is the type of insurance that LICSW’s and LCSW’s can accept. For example, they are able to accept Medicare if they choose to, while other licensed professionals do not have the option to accept this due to Medicare guidelines.

Licensed Marriage and Family Therapist (LMFT)

Licensed Marriage and Family therapists are another sub-sect of mental health providers that offer services to couples, families, and individuals. While LMFT’s do tend to work more in family and relationship settings, this is not the only population LMFT’s can work with.

Marriage and family graduate programs focus more on the family systems and relationships surrounding one’s life. This training informs and impacts the way LMFT’s approach therapy.

These therapists require:

  • 4,000 hours of post graduate supervised experience
  • Passing the national MFT exam.

LMFT’s can also work in private practice, community settings or residential facilities.

Licensed Alcohol and Drug Counselor (LADC)

Licensed Alcohol and Drug Counselors are master level professionals. They require:

  • Completion of 880 hours of supervised experience during the alcohol and drug graduate program
  • Candidates must pass the licensing exam

Having a variety of training programs for counseling helps keep our field diverse. It also helps provide a variety of specialties in our field. The vast array of services that are offered come from the differences in licensure. Providers with different licensure often focus their practice in certain specialties based on their degree and license.

However, a provider’s specific area of expertise could vary. It is best to schedule an appointment or meet a therapist personally to see if they are the best fit for you. We hope it helped to learn about the types of licensure of our providers.

For more information, call our office today to see who is available and may be a good fit for you! To learn more about our providers visit our website at https://www.collaborativemn.com/meet-our-team.

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