Gray skies, cold weather and post-holiday letdown can often contribute to winter doldrums, but when are the winter “blahs” a cause for concern? Stress, anxiety and tension may seem to be the way of the world, but that doesn’t mean that is and should be your constant state of being. Seeking tools and strategies to improve or restore a healthy mental state through counseling can be an essential component to overall well-being.
Nearly 40 million adult Americans are affected by anxiety disorders and close to 20 million are dealing with some form of depression.
Changes in appetite and/or sleep habits, upset stomach, headaches, muscle pains and a depressed immune system can be physical signs of carried emotional stress. Feeling disconnected in gatherings or finding that activities seem to have lost their joyfulness or feel pointless can be some emotional signals. Difficulties in concentration and decision making, irritability, negative feedback at work and increased absence may be some mental signals as well.
Dealing with anxiety or depression is a common reason to seek therapy, but other circumstances can include being unable to address grief and loss, be it a loved one, a relationship or even a job. When it impacts daily functioning or is causing you to withdraw, it may be an indication that some professional help is needed. If family and personal relationships are strained, counseling can be an important unbiased bridge to provide tools for improved communication skills.
Tracy Hamill Walters, MA, a therapist and a behavior specialist who works with adolescents and adults in community-based outpatient counseling and behavioral health settings, as well as in private practice at The Restoration Space in Bethlehem, says, “Sometimes you may not experience symptoms; you may not even be quite sure of what it is, but something just feels off.”
It’s important to remember that seeking outside support doesn’t have to wait until a crisis state. Just like maintaining good physical health, being proactive in your mental health and outlook can alleviate unnecessary suffering as well as prevent symptoms from escalating.
Signs in Children
Most adults seek therapy when experiencing signs of depression or anxiety, but for children, the signs can present differently. Walters shares that symptoms of depression in young adults often show up as anger or isolation. There may be a short frustration tolerance, increased impulsivity, changes in behavior at school, slipping grades or scarce attendance. Isolation behavior might include staying locked in their room, staying plugged into video games, one-word responses or changes in eating and sleeping habits.
While some of these signs may often be attributed to adolescent “coming of age,” Walters says to err on the side of caution. She suggests reaching out for help through the child’s school, friends, preferred teachers or coaches to get added insight in seeing if they have observed changes in the child. The outside input may be helpful in getting a fuller picture.
There is often a misconception that one’s child doesn’t enjoy talking and won’t participate in their own counseling. Walters shares that it is quite the opposite. “If your child is willing to meet with a therapist, allow them to explore that avenue,” she says. “Once an adolescent establishes trust and feels safe and respected with the therapist, they are very invested in their therapy progress and have an increased sense of personal responsibility with it.”
Some schools staff counselors who provide individual and/or family therapy. Guidance or academic advisors have lists of outpatient therapists to refer, and one’s pediatrician may also have therapists they recommend.
Common Misconceptions
Counseling still has a stigma of being a sign of weakness and only for when in crisis. “It is an essential component of a wellness regimen,” Walters says. “It is normal, important and positive.”
Expanding far beyond mental health issues, counseling can aid in a plethora of areas. Anyone looking to improve interpersonal relationships, communication skills or overall life satisfaction or to address parenting issues, life transitions or relaxation and mindfulness strategies might seek counseling. Young adults may desire help with self-esteem, perfectionism and performance anxiety, to name a few.
Counseling is not just limited to “talk therapy.” It can incorporate various tools and strategies in addition to cognitive therapy. Jenna Galligani, MS, LPC, a licensed counselor and owner of Holistic Awakenings, utilizes Reiki and EFT (Emotional Freedom Technique) to help shift stuck energy patterns. She also incorporates eye movement techniques like EMDR (Eye Movement Desensitization and Reprocessing) and Brainspotting, which utilizes neurobiology to support emotional and psychological shifts. Both Galligani and Walters utilize breathwork, mindfulness and meditation techniques to help the client create positive shifts in their health.
Another misconception is that counseling or therapy will be a long-term process. While some issues may be deep-rooted, other scenarios may require only two or three sessions to learn simple techniques or lifestyle changes that can provide the tools needed to address them.
Considerations
Experience and expertise in the issues you are looking to address, whether for you or for your child in need, is always an important factor. A good therapist should be transparent in their skill sets. Many therapists offer an initial telephone consultation to help make the decision-making process easier. This is an excellent opportunity for both parties to get a feel for one another and to see if it could be a good match. “Someone who looks excellent on paper may be ineffective because, on the interpersonal level, they do not connect with you,” says Walters. “Trust in the relationship and rapport are critical in addition to their knowledge and experience.”
Seeking therapy can be a vital process in supporting good mental health. Whether addressing a mental or emotional health issue, learning new strategies for managing stress, building stronger interpersonal relationships or being proactive in your life skill strategies, therapy can provide a platform for better overall health.
