Donna - Congruence Counseling Group

March is Women’s History Month. We want to salute and pay homage to the incredible women who have paved the way! Here in America, groups of women have always been the backbone of movements and moments in time that have extraordinary impact. Women worked courageously to free Black slaves during the Abolitionist Movement. Women fought for their own rights during the Suffrage Movement. During World War II millions of women took the responsibility of working while simultaneously caring for their families. Daily, women juggle full-time employment, business ownership, partnering, and parenting. Women have paved the way in academia, entertainment, business, and government.

We love the strength, tenacity, courage, willingness, compassion, and love that women embody. And we also know all too well, that the weight of these titles and roles can grow increasingly heavy. Carrying such a load can take a toll on the mental and emotional health of women. We are not exempt from hurt, pain, trauma, and abuse. As a matter of fact, women are more likely to be survivors of trauma and abuse.

While we are on the frontlines of these movements and moments, it is a necessity for women to make their mental health a priority. As we are taking on multiple roles and giving our full attention to all of our duties, our mental health may be in jeopardy if we are not attending to ourselves with love. At times, mental health issues, can lead to physical health issues, therefore we cannot stress the importance of creating awareness of how you are doing mentally.

Here are 10 ways that you can take good care of your mental health:

Going to therapy consistently
Assessing your own needs and wants
Taking regular days off from work
Identifying the duties that you are not getting paid for as work
Engaging in hobbies that are fun and fulfilling
Implementing boundaries
Leaning on others for support
Asking others for help
Loving on yourself with compassionate self-talk
Acknowledging your own thoughts and feelings as valid

Women, you are amazing! We salute and thank you for all that you. Keep filling your own cup, so that others can benefit from the overflow of your greatness!

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Location

605 West Main Street Suite 101
Carrboro, NC 27510

Phone: 919-283-1170

Email: adminsupport@congruencecounselinggroup.com

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Our lives are full of internal and external stimuli that are fighting for our attention. It is this fighting that makes it difficult to achieve a state of awareness. There is traffic, lunch, schedule, kids, dogs, parents, fears, anxiety, depression, partners, deadlines, bills, health, loneliness and the list goes on. It is easy to judge and dread the list. We are not going to really talk about the list in this post but for now I will say that the list exists and it is not the work of mindfulness to make the list not exist.

Mindfulness can be described as a state of awareness of ourselves moment to moment without judgement. One of the skills we try to develop with a mindfulness practice is the ability to be aware and to stay in that state of awareness. When we are in a state of awareness, we get to use one of my favorite life tools – intention. Living with intention is the best way to live a life that has meaning to us. You develop your ability to access mindfulness through practice.

One of the mindfulness exercises I give my clients most often is the daily activity mindfulness exercise. There is something you do everyday. Brushing your teeth. Wash your hands. Wash your hair. Take a shower. Any of these activities are activities like them will work. I suggest it be something you do daily that is relatively simple and rote. I describe the daily activity you use as being your anchor or safety line.

We will use brushing teeth as our example. While you brush your teeth you are going to concentrate on brushing your teeth and only on brushing your teeth. You can look at the brush. What color is the brush? What does the toothpaste look like? What does the toothpaste taste like? What does the toothbrush feel like on your teeth, your gums, your tongue? Allow your mind to explore and notice anything about brushing your teeth.

While you are trying to keep your awareness on brushing your teeth, other thoughts will want to arise. You will wonder what you will wear that day or worry about that email you are dreading to send. It’s okay. Simply recognize the thought and return your attention to brushing your teeth. Don’t judge the thought. Don’t judge yourself for having the thought. Gently acknowledge and return your attention to brushing your teeth. Brushing your teeth is your anchor that helps you easily redirect your attention.

Spoiler, this is going to be so frustrating. You are going to get distracted over and over again. That is fine. It is not a test. It is a practice. It is about strengthening your ability but definitely not about perfecting it. We want to spend more and more of our time in a state of awareness because from that state of awareness oh the places we can go…