12 January

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!

accomplishments, give, Goals, Joy, New year, try, volunteer

24 February

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.

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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02 October

Levels of Mental Health Care

Posted by Collaborative Counseling

How to Successfully Co-parent with your Ex Partner and How it Benefits your Child

There are many different program options for addressing issues with mental health. It can be difficult to know which type would be the best fit for you or a loved one. We are going to try to break down the levels of mental health care to make it a little simpler!

Outpatient Options

In outpatient care, the patient goes to the place of service, gets said service, and then goes back home all in one day. There are four levels of outpatient care: 12-Step programs, routine outpatient programs, intensive outpatient programs, and partial hospitalization.

12-Step Programs

In a 12-Step program, participants typically meet on a weekly or monthly basis to talk in a group about shared struggles. People share their experiences and build a support community through those stories. Alcoholics Anonymous (AA) is one really common example of this type of service. Other subject areas include gambling, sex addition, eating disorders, and many more.

Routine Outpatient Care

Routine outpatient care is what we do here at Collaborative Counseling. In this level of mental health care, patients meet with a therapist in an office. Sessions typically last around an hour. Therapists will facilitate conversation to help with whatever may be happening in their life.

Intensive Outpatient Programs

Intensive outpatient programs are similar to routine care in that the client goes to an office for services. However, these programs often involve both group therapy and individual therapy on a regular basis. The sessions are typically longer or occur more often.

Partial Hospitalization

Partial hospitalization (PHP) is one step higher in care. These programs are usually all day. The client would spend their day in different therapy sessions and/or programs and then go home for the night. There is more structure and help with basic care needs.

Inpatient Options

These levels of care take place in a hospital or residential setting. People typically check to a hospital or another facility where they spend the night. The two levels of inpatient care are: acute inpatient care and residential treatment.

Acute Inpatient Care

Acute inpatient care is a short term hospitalization. When care in an outpatient setting is not enough, clients can go to an inpatient facility. Facilities are staffed 24 hours a day by trained individuals monitoring client. The goal is usually to get the client stable enough to go back home.

Residential Treatment

Residential Treatment options last a bit longer than acute care. They take place in a home or apartment setting. There are still medically trained staff present, but they may not be monitoring the client as close as in a hospital. Clients work on building community in their living space while addressing their personal concerns.

No matter where you are at in your mental health journey, there are options for you! Hopefully this information helped clarify the levels of mental health care available.

Need help in finding programs near you? Click here.

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23 July

Stressed? Take a Step Outside

Posted by Collaborative Counseling

yellow flowers with a view of mountains outside — Spending time outside can greatly reduce stress levels and improve physical health. #outdoors #healthyliving #mentalhealth

Life is stressful. For most people, the term ‘stressful’ is a major understatement to say the least. From work to studying to being home with kids or whatever your day consists of, it’s often tough to relax. Taking a moment out of your day to step outside and enjoy nature can ease some of that!

Here is a look into what happens in your body when you are in natural spaces:

Lowered cortisol levels – when your cortisol levels are constantly raging, like in periods of high stress, there is more risk for depression/anxiety, weight gain, trouble focusing, and issues with your heart
Lower blood pressure – the fresh air and view of nature help in keeping your heart and mind healthy
Better sleep – spending time outside helps people not only get a deeper sleep, but sleep longer through the night
Improved immune system – being outside exposes your body to a wide variety of healthy bacteria that work to improve your bodies natural defenses
Increased exercise – people are more likely to get moving when they spend time outside whether that is walking/biking/swimming/etc which is always great for you as a whole

There are many ways that immersing yourself in nature can get you that much needed break! Not sure where to start? Walk through a local park on your lunch break. Maybe go for a bike ride with a friend. Even having a view of natural environments or plants in your house can make a difference!

It’s time get serious about caring for the bodies we live in every day. Take that step outside and enjoy the warm summer weather that is just around the corner! (But don’t forget your sunscreen!)

Want to learn more? Click here.

Health, Health and Wellness, Mental Health, Mental Health Awareness, Nature, Outdoors, Reducing Stress

02 January

The Power of Validation

Posted by Collaborative Counseling

Validation is a powerful tool that can be implemented in almost every relationship we have. According to Karyn Hall, PhD: “Validation is the recognition and acceptance of another person’s thoughts, feelings, sensations, and behaviors as understandable. Self-validation is the recognition and acceptance of your own thoughts, feelings, sensations and behaviors as understandable.”

Why Do We Need Validation?

Validation is important for us to feel accepted by others. As most of us can attest to, feeling like you belong and matter is an important part of feeling good about yourself. When we validate others, it brings us closer and strengthens the relationship. Additionally, validation helps us to build understanding with others and aids in effective communication. Validation also helps people feel important and cared for. This is especially true for kids who need validation to feel connected to their parents, express emotions and to develop a secure sense of self.

Levels of Validation

Marsha Linehan, PhD, has identified six different levels of validation and some tips on how to implement them.

Being Present: giving your complete attention to the person struggling in a non-judgmental way
Accurate Reflection: Summarize what the person has said, try to really understand and not judge the person’s experience
Reading someone’s behavior and guessing what they may be thinking or feeling: pay attention to the person’s emotional state and label their emotion or infer how they may be feeling. Be sure to check in with the person to make sure your guess is accurate!
Understanding someone’s behavior in terms of their history and biology: think about how someone’s past experiences may be affecting how they are feeling now, in this moment or situation.
Normalizing or recognizing emotional reactions that anyone would have: recognize that many people may feel the way that you or the other person is feeling in a given situation and let them know that it’s okay to feel this way as many people do.
Radical genuineness: this happens when you are able to understand how someone is feeling on a deeper, personal level. Perhaps, you have had a similar experience. Sharing that with the other person can help to validate their feelings and reactions.

Putting Words Into Action

Learning to validate others can be easier said than done. However, being more conscience of how our words affect others and even implementing the first few levels of validation can make a big difference in our relationships and interactions with others. An essential tenant of the therapeutic relationship is validation. It is important to know that we must first be able to validate ourselves before being able to validate others. Therapy can help you to achieve self-validation skills as well as learning skills to validate others. For more information about our clinicians and how they can help, visit: https://www.collaborativemn.com/meet-our-team.

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20 December

How to Cope With Holiday Stress

Posted by Collaborative Counseling

Ways to help when a loved one loses a pet and resources

While the holidays can bring plenty of joy, for many people it can be a very stressful time of year. Almost a quarter of American’s report feeling “extreme stress” around the holiday season. Even if you are not someone who experiences a great amount of stress around this time of year, here are some coping skills you can use yourself or share with others who may be struggling with the stress of the holiday season.

Let Go of Expectations

We often become fixated on our expectations and become upset when reality does not match those expectations, especially when it comes to the holidays and traditions. Remember that things may not go perfectly or exactly as planned but that is not what really matters. The holidays are an opportunity to surround ourselves with friends and family and to share in experiences that bring us closer together.

Be Present and Mindful

The holidays are obviously a very busy and fast-paced time of year for many people. While it can be easy to fall into this pattern of go, go, go, be mindful of when you are experiencing stress or anxiety and when it may be time to take a break. Around this time of year, we tend to be focused on the needs of others and let our own needs fall by the wayside. It is important to make time for self-care, whatever that means for you.

Set Boundaries

Know your limits and know when to say “no” to things. Stress and anxiety can often arise from taking on too much at once. Part of good self-care is knowing when you have reached your capacity and setting boundaries around the use of your time (including who you spend time with and when). Know that you do not have to attend every holiday event you are invited to or spend time with people who do not make you feel your best.

Maintain Your Routine

With the holidays come plenty of fun events and delicious treats to enjoy. However, trying to maintain most of your daily routine can help greatly when it comes to coping with stress. Exercise, diet and sleep are key components to both mental and physical health. Most people do not get enough sleep and holiday stress can exacerbate that problem. Taking a daily walk, setting a “bed-time” for yourself and/or starting your day with a healthy breakfast can help you to feel and stay on track and maintain healthy habits during a time when schedules tend to fluctuate.

The holidays don’t have to be a time of extreme stress! Try to focus on the things that fill you up rather than the things that drain you. Spend more time doing things and spending time with the people who lift you up and make you feel your best. Most of all, remember that the holidays are what you make them, no more and no less.

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13 September

Understanding Depression

Posted by Collaborative Counseling

Growing Plant Symbolizing Hope for Depression

There is a common misconception that depression is a choice. The truth is that depression is a common yet serious mood disorder that has to do with a chemical imbalance in the brain. People experience depression in a number of ways and symptoms can range from mild to severe. Depression can affect how someone feels and thinks as well their daily activities such as work and sleeping. There are a variety of factors that can put someone at-risk for developing depression such as:

Genetics: Depression can be hereditary and runs in families.
Environmental Factors: exposure to neglect, abuse and violence can be risk factors for depression.
Personality: Traits such as low self-esteem and being easily overwhelmed by stress can make people more vulnerable to depression.
Gender: Women are more likely than men to develop depression.

It should be noted that depression can look different for everyone. Some common symptoms of depression include.

Difficulty sleeping or sleeping too much
Loss of interest in hobbies/activities
Appetite or weight changes
Feeling hopeless
Trouble concentrating
Irritability

Treatments for Depression

There are several therapeutic treatment options for depression. Therapies such as cognitive behavioral therapy (CBT), mindfulness-based CBT and dialectical behavioral therapy (DBT) have all been shown to help reduce depressive symptoms and increasing coping skills.

Many courses of treatment for depression will include medications such as anti-depressants in combination with psychotherapy to treat depression. Remember, no two people are alike and therefore, neither are their treatments. What worked for one person may not work for you.

Additionally, activities such as yoga and exercise in general as well as meditation and healthy eating can all have an impact on our overall mood and help to decrease depressive symptoms.

If you are struggling with depression the first step is reaching out for help. Visit our website at: https://www.collaborativemn.com/ to learn more about the services we offer and the people who can help.

antidepressants, CBT, dbt, depression, depression help, mindfulness, Psychotherapy, symptoms of depression, Therapy, Treatments for depression

10 September

Tips for Going Back to School

Posted by Collaborative Counseling

Getting ready for and going back to school can be a very stressful time. Following the slower pace of summer, many struggle to get back into the mind frame to focus on learning and schoolwork.

Here are our favorite tips for parents to help prepare for the transition into a new school year.

Practice Getting Back on a Schedule

Take the week or two leading up to the first day to transition back to your school-year schedule and routines. In addition, work to get you and your kids back on the usual sleep schedule for school.

Take Care of Any Health Needs

If your child needs a physical, check up or needs medication refills make sure to follow up with appropriate health care providers. Also, try to be proactive in getting help for both physical and mental health needs your child may have going into this next school year.

Get Oriented

If your child is going to start in a new school this year spend time getting familiar with the space. Practice finding their classrooms, restrooms, the office or nurse and any other areas they need to be familiar with. The best way to ease anxiety about this first day of school is to help your child feel as prepared as possible.

Be Prepared for the First Day

To decrease the stress of the first day help or remind your child to pack their bag. Also, have them pick their outfit the day before. In addition, make sure to have healthy breakfast and snack foods available for your child.

All of these tips are aimed at helping your child to be successful on their first day of school. Anything you can do to decrease the stress and anxiety of the first day of school is recommended. Remember, anxiety is often just about the unknowns. Therefore, the more of those you can decrease the better off your child will be. Most of all, we want to send kids into the school year focusing on academics and of course, friendships!

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18 June

Understanding Alzheimer’s Disease

Posted by Collaborative Counseling

Living with bipolar disorder can be challenging

June is national Alzheimer’s and brain awareness month. Alzheimer’s has become a focal point in the discussion of memory disorders over the last decade. However, there is still confusion about what exactly Alzheimer’s is and how to cope when a loved one develops the disease.

What is Alzheimer’s?

Alzheimer’s is the most common type of dementia. It causes issues with memory, behavior and thinking. Often times, people associate getting older with being forgetful. They assume things like memory loss are a normal part of aging. However, this is not the case. Alzheimer’s is a progressive disease that affects a person’s ability to function in daily life and worsens over time. According to the Alzheimer’s Association, the disease mainly affects individuals ages 65 and older, it can happen earlier in life. This is called early-onset Alzheimer’s and it affects approximately 200,000 Americans under the age of 65. The most common symptom of the disease is trouble remembering new information.

What’s Next?

Unfortunately, there is currently not a cure for Alzheimer’s. There are, however, some treatments for the symptoms of the disease. It can be difficult to learn that a loved one has been diagnosed with Alzheimer’s and there are many new unknowns when it comes to the future. As a caregiver, friend or family member, it is important to seek out support to cope with this new phase of life. It may be wise to find a support group for others in the same situation or your own individual therapist.

How Can a Therapist Help?

Even though there is no cure for Alzheimer’s disease therapy can help a recently diagnosed individual deal with the emotions surrounding this news. Emotions such as depression, agitation and anxiety, which can be side effects of the disease, can be addressed in therapy. Therapy can also help an individual come to terms with and eventually, accept their diagnosis.

Depression affects up to 40% of Alzheimer’s patients making it an important issue to address with this population. Depression can prevent those with the disease from participating in activities such as physical exercise and mentally engaging activities, which can help to improve their overall condition.

Visit our website to learn more about how our team can help you or a loved one through this time of change at: https://www.collaborativemn.com/meet-our-team

For more information about Alzheimer’s and dementia visit: https://www.alz.org

Alzheimer's, Alzheimer's Support, Care Giver, Care Taker, Dementia, Life Transitions, Memory Loss, Mental Health Help, Self Care

07 June

What Kinds of Therapy Can Help Treat PTSD?

Posted by Collaborative Counseling

PTSD, like other diagnoses, has many treatments that can be effective for a broad array of individuals. Here, we will discuss some of the most popular and effective treatments for PTSD.

Trauma Focused Cognitive Behavioral Therapy

TF-CBT specifically targets children and adolescents. It can also be helpful for adults who have suffered trauma. TF-CBT is especially helpful for youth who have experienced abuse, violence or grief resulting in PTSD. This is a short-term therapy that generally lasts anywhere between 8-25 sessions. TF-CBT works to change distorted or negative reactions and behaviors. Additionally, family dynamics are emphasized in this approach as therapists aim to teach parenting, stress management and communication skills that can help the client succeed.

EMDR

EMDR stands for Eye-Movement Desensitization and Reprocessing. It helps the brain to reprocess the memories of the traumatic event. In turn, this helps to relieve many of the symptoms associated with PTSD and improve a person’s overall functioning. EMDR is different than traditional talk therapy. It identifies specific memories to target, so the client fully process past experiences and the feelings associated with the memory. Eventually, the goal is to replace negative thoughts and feelings with more positive ones that promote healthy behaviors.

Narrative Therapy

Narrative therapy focuses on the story that someone who has experienced trauma, tells themselves. The story told to oneself can influence how that person perceives the world and their experiences and ultimately, their well-being. NT requires the client to tell the story of their life (chronologically) focusing on the traumatic event(s) or experience(s). The therapist asks the client to narrate the traumatic experience(s) and describe their emotions, thoughts and physiological responses to the therapist, all while remining connected to the present. This therapy asks a person to reflect on their entire life which means it can address multiple traumatic incidents. In the end it can help the client realize their human rights and gain back their self-respect.

Prolonged Exposure

Prolonged exposure therapy is a part of cognitive behavioral therapy (or CBT). Many individuals who have experienced trauma actively avoid anything that reminds them of said trauma.

This intervention works to teach whose individuals to confront their trauma-related memories, feelings and situations. In turn, this decreases the symptoms of PTSD by teaching the individual that their memories and feelings surrounding their trauma are not dangerous and do not need to be avoided. This is also a short-term therapy lasting anywhere from 8-15 sessions and gradually challenges the individual to confront uncomfortable stimuli and cope with the emotions associated with the stimuli.

It is important to keep in mind that there are a wide variety of therapies that may be able to help you or someone you know deal with their trauma. The best place to start is to find someone you feel comfortable with that can help you work through what you are dealing with. A great deal of research indicates the benefit of therapy is strongly correlated to the relationship a person has with their therapist, so finding someone that you connect to is very important. Visit our website to learn more about our team and how they can help you move forward at: https://www.collaborativemn.com/meet-our-team.

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