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19

The Importance of Fathers

Posted by Sam McManigle

Father’s Day is a special day to celebrate all the fathers in our lives. It is a time to show our appreciation for their love, support, and guidance. Fathers play a vital role in the development of their children, and their influence can be felt for a lifetime. The importance of fathers cannot be overstated.

Here are some of the reasons why fathers are so important:

  • They provide love and support. Fathers are a source of love and support for their children. They are there to comfort them when they are sad, to cheer them on when they are happy, and to help them through tough times.
  • They teach their children important life skills. Fathers teach their children important life skills, such as how to be responsible, how to work hard, and how to be kind and compassionate. They also help their children develop their talents and interests.
  • They serve as role models. Fathers serve as role models for their children. They teach their children what it means to be a man, a husband, and a father. They also show their children how to be responsible, how to work hard, and how to be kind and compassionate.

Fathers play a vital role in the development of their children, and their influence can be felt for a lifetime. On this Father’s Day, let us all take a moment to thank our fathers for all that they do.

Here are some specific ways that fathers can positively impact their children’s lives:

  • Be present. The most important thing that a father can do for his children is to be present in their lives. This means spending time with them, listening to them, and being involved in their activities.
  • Be a role model. Children learn by watching the adults in their lives. If a father wants his children to be kind, compassionate, and responsible, he needs to model those qualities himself.
  • Set high expectations. Fathers should set high expectations for their children. This doesn’t mean that they need to be perfect, but they should expect their children to work hard, do their best, and be respectful of others.
  • Be supportive. Fathers should be supportive of their children’s dreams and goals. They should encourage them to follow their passions and to never give up on their dreams.
  • Be patient. Parenting is a journey, and it’s important to be patient with yourself and your children. There will be ups and downs, but if you’re patient and loving, you’ll get through them together.

Fathers play a vital role in the lives of their children. By being present, being a role model, setting high expectations, being supportive, and being patient, fathers can help their children grow into happy, healthy, and successful adults.

How to Celebrate Father’s Day There are many ways to celebrate.

Here are a few ideas:

  • Spend time together. The best way to celebrate Father’s Day is to spend time with your father. Go on a hike, play catch, or just sit and talk.
  • Give him a gift. A gift doesn’t have to be expensive. A homemade card, a framed photo, or a gift certificate to his favorite store will show him how much you care.
  • Make him a meal. Cooking dinner for your father is a great way to show him how much you appreciate him. He’ll love a home-cooked meal, especially if it’s his favorite dish.
  • Write him a letter. A letter is a personal way to express your love and appreciation for your father. Tell him how much he means to you and why you’re so grateful to have him in your life.
  • Take him out to his favorite place. If your father has a favorite restaurant or activity, take him out to enjoy it. He’ll love spending time with you and doing something he enjoys.

Overall no matter how you choose to celebrate Father’s Day, make sure to let your father know how much you love and appreciate him. He deserves it!

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10

A Closer Look at Anxiety

Posted by Collaborative Counseling
What your emotions are trying to tell you?

Anxiety disorders are one of the most common mental health issues people face. While it is common, there is still some misunderstanding about what anxiety can look like. Lets take a closer look.

What is Anxiety?

Anxiety is a general term that refers to many disorders such as generalized anxiety disorder, panic disorder & panic attacks, separation anxiety and specific phobias (e.g. germs, flying, driving etc.). All of the disorders categorized under Anxiety, share the concept of excessive fear that results in a behavioral and functional disturbance. Excessive fear can refer to an emotional response to either a perceived threat or anticipation of a future threat. Panic attacks are an example of a fear response.

It is important to note that anxiety is a normal part of life. However, when anxiety interferes with daily activities due to overwhelming and persistent worry, you may have an anxiety disorder.

Risk Factors

There are several risk factors for developing anxiety. Major ones include:

  • Genetics: Anxiety has a hereditary risk factor as it can run in families.
  • Environmental Factors: Parenting behaviors such as being controlling or exhibiting anxious behavior can be risk factors for children.
  • Personality: Those who are introverted and less conscientious may be at risk for an anxiety disorder
  • Gender: Women are more likely than men to develop anxiety.

Treatments for Anxiety Disorders

There are many different forms of therapy and treatment for anxiety. Some of the most common include:

  • Cognitive behavioral therapy (CBT) is a type of therapy that focuses on changing the way you think and behave. CBT can help you identify and challenge negative thoughts and beliefs that contribute to your anxiety, and learn new coping skills to manage your anxiety symptoms. Learn more about CBT in this article: APA – What is Cognitive Behavioral Therapy?
  • Exposure therapy is a type of therapy that involves gradually exposing you to the things or situations that make you anxious. This can help you learn to manage your anxiety and cope with your fears.
  • Acceptance and commitment therapy (ACT) is a type of therapy that focuses on helping you accept your anxiety and commit to living a meaningful life despite your fears.
  • Dialectical behavioral therapy (DBT) is a type of therapy that combines CBT, mindfulness, and acceptance skills to help you manage your emotions and cope with difficult situations.
  • Interpersonal therapy (IPT) is a type of therapy that focuses on your relationships with others. IPT can help you improve your communication skills, resolve conflict, and build stronger relationships.

In addition to therapy, there are also a number of medications that can be used to treat anxiety. These medications work by changing the way your brain functions, and can help to reduce your anxiety symptoms.

However, if you are struggling with anxiety, it is important to seek professional help. A therapist or doctor can help you develop a treatment plan that is right for you.

Steps you can take to get help for anxiety disorders

    • Talk to your doctor. Your doctor can refer you to a therapist or counselor who specializes in anxiety disorders.
    • Do your research. Once you have a few names, take some time to research each therapist or counselor. Read online reviews, and see if you can find any testimonials from other patients.
    • Schedule a consultation. Once you have found a few therapists or counselors that you are interested in, schedule a consultation with each one. This will give you a chance to meet with them and see if they are a good fit for you.
    • Be patient. Finding the right therapist or counselor can take time. Don’t be afraid to try out a few different people until you find someone who you feel comfortable with.
    • Self care. Begin with some basic self care. You can learn more at our blog at: Simple Self Care

For therapy support in Minnesota or Wisconsin, you can reach out to our team to help you find a therapist by calling 763-210-9966 or requesting an appointment by clicking here.

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01

What is Trauma Informed Care?

Posted by Collaborative Counseling
How to Pick a Therapist

Trauma informed care has become a highly coveted model for treating people who have experienced traumatic experiences or events. Read more to learn about trauma and this form of treatment.

What is Trauma?

Trauma is defined as an emotional or psychological response to an event that is deeply distressing or disturbing. It can refer to things that are upsetting, such as being involved in an accident, loosing a close loved one, or going through a divorce.  It can also refer to the extreme end of the spectrum as well. This would be things that are severely damaging such as assault or kidnapping.

Trauma-Informed Care

Trauma informed care is not about specific techniques. It is an overall approach to providing care. Trauma informed care should include the following six principles.

  1. A safe therapeutic environment is essential to aid in recovery.
  2. Trauma related symptoms and behaviors originate from adapting to traumatic experiences.
  3. Recovery from trauma is a goal in treatment.
  4. Resiliency and trauma resistant skills training are part of treatment.
  5. It focuses on client strengths.
  6. Trauma recovery is a collaborative effort.

What to Look for in a Trauma Informed Therapist

First and foremost, a trauma therapist should realize the impact that trauma has on a person. They should also have an understanding of potential paths for recovery. They should also be able to detect the signs of trauma in clients. Along with being able to detect the signs they should be able to respond to these signs. They should use their full knowledge of trauma practices and procedures to assist their client. Lastly, a trauma informed therapist should actively resist re-traumatizing clients.

The Importance of Trauma Informed Care

Everyone has different reactions to traumatic events. Some people may be able to cope with and move past their trauma rather quickly, whereas others may develop Post-Traumatic Stress Disorder. The way people react to and retell the traumatic event that they experienced can determine whether the people around them will believe what happened. Those who react with strong emotion are often seen as more credible than those who remain stoic and are able to look past the emotion.

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07

World Mental Health Day 2022

Posted by Collaborative Counseling

October 10th is World Mental Health Day, and this year’s theme is “Make mental health and well-being for all a global priority.” Here at Collaborative we asked our providers to share their thoughts on mental health and well-being for all.

A photo of a large gathering of people sitting on a tree-covered hillside overlooking a large city.

“What would our lives and communities look like if mental health was a priority?”

“I think there would be more compassion for all human experience and an openness to hear one another’s stories. I believe hearing each other’s story has the capacity to connect us, not divide us. People wouldn’t be so afraid of judgement to share their experiences.” – Coleen Kittleson, LPCC, LPC, NCC

“If mental health was a priority, we would spend more time connecting with one another. Our culture values busy-ness and being so busy all of the time detracts from our ability to play and have fun. I also think we would place more value on caring for our children and loved ones. One of my favorite quotes is, ‘If you want to change the world, go home and love your family,’ said by Mother Theresa.” – Naomi Doriott Larson, LPCC, LPC, owner of Collaborative Counseling

“If mental health was a priority, people would recognize the importance of kindness. A little goes a long way. We are all different so it only makes sense that we are not going to agree with or fully understand each other, and that is okay! What is key, though, is recognizing we have a choice in how we respond to the situations we experience and to those around us.” – Rian Rahm, MS, LPC

What are some steps we can take to make mental health a priority?

“I think communities could address this by increasing social opportunities for all and increasing an individual’s sense of community. Host social gatherings and physical fitness opportunities for all ages.” – Cynthia Hunt, LCSW

“We advocate and educate for mental health at every micro and macro opportunity. It is essential that diversity and intergenerational trauma is a part of the conversation. Mental health professionals create partnerships with community organizations, businesses, schools and hospitals. We could also create a public relations campaign for mental health. This would send a message that it is not only connected to physical health, but just as important as physical health.” – Coleen Kittleson, LPCC, LPC, NCC

“Since I was a teen, my mom would let me take mental health days from school (as long as I had good grades). I think we need to view mental health with the same priority that we view physical health. When we are worn down, we need to be allowed to take a day off. And on top of that, instead of being so busy, we all need to have down time to just be with one another and connect. Feeling connected to others is essential for the well-being of humans. Sadly, many people we see do not have that connection in their life.

The first five years are developmentally critical for lifelong wellbeing. If we would provide more support and resources for parents who lack resources and skills, we could make a world of difference in mental health outcomes.

As a society, I believe that we are only doing as well as those who are struggling the most. Finding a way to make healthcare, including mental healthcare, accessible for all is something that would improve our overall well-being. Our society could benefit from balancing our individualism with a collectivistic mindset. This requires us to see that we all do better when we all do better.” – Naomi Doriott Larson, LPCC, LPC, owner of Collaborative Counseling

National Resources for Making Mental Health a Priority

The National Alliance on Mental Illness (NAMI) offers free resources and education with the goal of “building better lives for the millions of Americans affected by mental illness.”

The Substance Abuse and Mental Health Services Administration (SAMHSA) maintains a national helpline in English and Spanish. They can provide information and referrals to local treatment organizations.

Mental Health America provides resources for individuals with or without mental illness, with the goal of “promoting the overall mental health of all.”

If you are interested in becoming a client at Collaborative Counseling, call us at (763) 210-9966. Or fill out an appointment request form.

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30

Embracing Change This Spring

Posted by Collaborative Counseling

With all that has happened in the past year, we know life may feel monotonous, repetitive and dreary at times. You are navigating life through a pandemic! Life is hard and there is no question that it has been even more difficult these last 12 months.

Spring is a wonderful time to consider ways to grow and bring to life the things you love! There are gentle reminders all around us in springtime that nudge us in the direction of healing and growth. Here are some things that may be tools for you this spring to help foster a season of change and redirection if you are feeling stuck in your ways.

1. Cook a new meal from fresh herbs

It may be too soon to grow your own, but until that day comes, fresh herbs from the grocery store may do the trick! Try a chicken pesto pasta with fresh basil, or a Greek gyro with fresh dill.

2. Spend time outside on walks through a park

While this is a very common spring activity with Midwesterners who are itching to get outside, find a way to switch it up every week! Find a new local park or grab an afternoon tea on your way to a park for your evening walk.

3. Plant seeds or fresh flowers

Planting annuals is a great way to switch up your landscaping outside! Go to your local greenhouse, Lowe’s, Home Depot or Menards and choose from a selection of annuals to add to a flower box or landscaping around your home. The bright colors in these floral arrangements will surely bring a smile to your face!

4. Stop and smell the roses

Quite literally! If you notice a bright beautiful tree or a large bush of lilacs, take five seconds and soak it in! The aroma of spring and the flowers from the trees only lasts for a few weeks a year, so don’t miss it when you see it.

5. Try a new local coffee shop or small business

Beautiful weather makes for a great afternoon of sitting outside a local coffee shop or leisurely checking out a new local store. It is fun to see what hidden gems are right in your neighborhood!

We hope that these ideas give you a boost of creativity or a sense of renewal this spring. Embracing change can be hard, and it can also be so fun to find something new you love with new experiences.

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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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13

Six ways to reduce anxiety

Posted by Collaborative Counseling

According to the ADAA, anxiety disorders affect 40 million American adults every year. In addition, we are living in a very anxious time with all that is happening with COVID-19. While it is common to experience anxiety on a daily basis, there are also small steps to take to reduce the anxiety in our lives.

Here are six simple ways to fight the stress in your life.

1. Meditation and breathing

There are many ways to engage in mindful breathing and meditation, but one way in particular is yoga practice.  Yoga helps you connect your mind and body. According to one study, researchers found that yoga practice shows a decrease in anxious and depressive symptoms in a variety of populations. 

2. Grounding

This is a technique that connects you to the present moment. Use the 3-3-3 rule in time of anxiousness. Name 3 things you see, 3 things you hear and move 3 body parts. Doing this will bring you back to the present moment and help you focus on what is happening around you.

3. Put stress in perspective

Take a step back and view your stress as part of a bigger picture. Try to maintain a positive attitude, and keep doing your best with the situation in front of you. Laugh often!

4. Food and drink

Limit alcohol consumption and stick to healthy, well-balanced meals. Avoid skipping meals, plan ahead and always have a healthy snack option on hand.

5. Reframe

Rethink your thoughts and fears. Often times when we are anxious, we think of worst-case scenarios. Each time a worry comes into your mind, reframe the thought and speak what you know is true about the situation. 

6. Practice saying no

Saying no to requests that others ask of you isn’t always selfish. By saying no to some things, you allow yourself to give more time and energy to the tasks that are already on your plate.

For some people, it can be very difficult to turn other’s requests down. To find more information about when and how to say no, check out this resource: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044494  

These techniques can be a small step in reducing the anxiety in your life. If you or someone you know is looking to set up an appointment with a counselor, our therapists at Collaborative Counseling are open to scheduling new clients through the Telehealth platform, so don’t hesitate to reach out today.

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14

Summer in The Twin Cities

Posted by Collaborative Counseling

We know this summer will not feel the same as usual, but many businesses are putting together creative ways to stay busy, social and active in this unprecedented time. Here is a list of activities to do with friends and family both indoor and out, all while supporting small businesses and staying safe! Make sure to check out businesses near you for ways to get involved there too.

Activities with kids

Outdoor activities

  • Minnesota Zoo
    • The Minnesota Zoo is now open! For tickets and information, click here.
  • Como Conservatory
    • In addition to the reopening of the Como Zoo, the Marjorie McNeely Conservatory is open by reservation!
    • The Como Zoo is also offering “Camp in a Box”, where kids are given supplies for 5 days of camp activities, such as crafts and scavenger hunts. Find information here!
  • Minnesota Landscape Arboretum
    • The Minnesota Landscape Arboretum is open for driving and walking access, but tickets and reservations are needed ahead of time. Check out this link for more information!

Food and Restaurant activities

  • Bummed about the canceled Minnesota State Fair? Here are some ways you can fill those state fair food cravings from those vendors but in a different location!
  • Eat Drink Dish MPLS and Twin Cities Eater are great resources for finding local restaurants to support during this time.
    • Eat Drink Dish MPLS allows you to search for restaurants that are doing curbside pickup, delivery, and are categorized into neighborhood communities. This makes it easy to find new places right in your backyard!
    • Twin Cities Eater compiled a list of places you can order “Take and Bake” meals from your favorite Minneapolis and St. Paul restaurants!
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08

Trauma Informed Therapy

Posted by Collaborative Counseling
Individual Therapy for EMDR Treatment

If you are beginning your search for therapy, it can be hard to know where to start. It can be overwhelming to understand the types of therapy that are offered by therapists, and which one might be a good fit for you. Here we will cover the basics of trauma informed therapy and how this type of therapy may be helpful for you.

What is trauma?

Trauma is any distressing experience. Anyone can deal with trauma and we can experience trauma in varying degrees. 

Karen Onderko, the Director of Research and Education at Integrated Listening Systems describes different levels of trauma through large “t” and little “t” trauma. 

We often ignore or disregard little trauma, because these are things that do not completely disrupt our daily life. As Onderko puts it, small “t” trauma “seem(s) surmountable”. Life changes, relationship conflict or financial troubles can be trauma. The internalization of these events may be interpreted differently for everyone, so for some, they may not be as distressing.

On the other hand, large trauma sends us into deep distress or helplessness. These tend to be larger experiences, including things like traumatic events or ongoing stressors, such as emotional or physical abuse.  These are things that most people think of when they hear the word, “trauma”.

It’s important to acknowledge and understand that we can all experience trauma in many different forms and at different levels. Everyone internalizes life events differently.

What does trauma informed therapy mean?

Trauma informed therapy aims to understand how trauma affects one’s life. This type of therapy is a type of Cognitive Behavioral Therapy (CBT) which sees to identify our thoughts about how we view our current life situation or issue. CBT helps us learn how to change the way we view or think of ourselves.

Trauma informed therapy helps us process events that have happened in our past, how that may be triggering to us, and the effect it may take in our life.

How can it help?

The effectiveness of therapy increases when we discuss and recognize our trauma. It searches to identify and understand the root of our pain or anxiety, and then helps us understand ourselves from that perspective. 

This type of therapy is beneficial to anyone who experiences trauma—large or small. Through these traumas, we can see how that may influence our behavior. Understanding our behavior from this perspective may also help us grow into healthier behaviors sooner.

Overall, trauma informed therapy may be a good option for therapy for some, but there are plenty of types of therapy that are beneficial to those seeking help.

To find a list of therapy types, click here.

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14

How to create a healthy work environment from home

Posted by Collaborative Counseling
unique gifts

If you are making the transition to work at home, it can be difficult to navigate working and living in the same place. It is helpful to make small changes that will make your work-at-home experience a positive one.

Here are a few things you can do to create a healthy work environment:

1. Designate an office space for yourself

Set up an office area with reliable connectivity and the essentials. Then add some color or décor to make it an enjoyable place to spend your day. Face a window or add some green!

2. Keep a routine

Set a routine that will help you start your day off on the right foot. Do you look forward to your morning coffee? Get up a few minutes earlier, find a sunny seat in your house and enjoy a few quiet moments. Plan out your meals and move and take stretch breaks throughout the day. 

Small things like this can set your day on the right track! 

3. Give your eyes a break

Blink often, wear blue-light glasses, adjust your monitor and take eye breaks. Use the 20-20-20 rule by looking at something 20 yards away for at least 20 seconds, every 20 minutes.

4. Dress the part

It is easy to wear lounge clothes while working from home, but challenge yourself to act like you are getting ready to head into the office. Doing this helps to create a more professional work environment, limits distraction and promotes productivity!

5. Plan for times out of the office

Whether this is a walk around the neighborhood, or doing something productive around the house on your break, make sure you have a moment to step away from your desk.

Woman Practicing Being Present and Mindful
Take a moment each day to spend time outside or in the sun.

Take a small step today to create a warm and welcoming work environment from home!

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