The Importance of Setting Boundaries for Mental Health

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The Importance of Setting Boundaries for Mental Health

October 22, 2024 | Lysa Kirby, LCPC | 3 min. read

The Importance of Setting Boundaries for Mental Health

In today’s fast-paced world, the concept of “boundaries” has become a catchword in conversations about mental health. What does it truly mean to set a boundary and how vital is it  to the overall quality of your mental health? 

What Are Boundaries?

Boundaries are a course of action we create. Furthermore, it sets the tone of how we expect  others to treat us and how we manage our daily interactions. Forming these boundaries are  important to maintain a sense of balance within our lives.  

There are different types of boundaries: 

  1. Physical Boundaries: this includes an individual’s personal space.  
  2. Emotional Boundaries: establishing perimeters on how others influence your emotions.  
  3. Time Boundaries: choosing how much time you devote to an activity and/or person  versus self-care.  
  4. Work Boundaries: dividing workplace responsibilities from one’s personal life.  
  5. Digital Boundaries: overseeing how often to interact with social media/communication  platforms.

Why Boundaries Matter

Boundaries are necessary because they facilitate individuals in maintaining their emotional balance, safeguarding their well-being, and promoting healthier relationships. Without clear  boundaries, you may find yourself overwhelmed, resentful, or under emotional distress. Here are  several reasons why setting and maintaining boundaries are so important: 

  1. Reduces Stress 
  2. Personal Space 
  3. Prevents Burnout 
  4. Improves Relationships 
  5. Sense of Control 
  6. Reduces Resentment and Overwhelm 
  7. Promotes Emotional Well-Being 
  8. Encourages Self-Care 

How to Set and Maintain Boundaries 

Establishing boundaries is a competency that takes practice and is essential for guarding your  mental health. Below are five tips to maintain boundaries that have been set: 

  1. Identify Your Limits 
  2. Communicate Clearly 
  3. Stick to Your Boundaries 
  4. Practice Self-Awareness 
  5. Seek Support 

Boundaries are not meant to be taken lightly and they are not viewed as concrete ways to protect your peace of mind. By taking the time to develop boundaries within your life, you can reduce stressful moments and engage in healthier relationships. It is not rude to set boundaries; it is simply a form of self-preservation. 

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Tools to Address Autism Anger and Tantrums

Home » Blog » Tools to Address Autism Anger and Tantrums

Tools to Address Autism Anger and Tantrums

October 21, 2024 | Boma Ehanire, LMSW | 3 min. read

Tools to Address Autism Anger and Tantrums

Autism Spectrum Disorder (ASD) is a neurological disorder and developmental disorder that affects how people interact with others, communicate, learn and behave (Dept of Health and Human Services, n.d.). Due to communication barriers that come as a result of the diagnosis, it may be difficult for children with autism to verbally express their frustrations or identify their emotions; as a result, tantrums are likely to occur. 

ASD is a spectrum, and is not to be mistaken as a diagnosis that is uniform to every individual based on higher or lower level of functioning.

Each individual is unique in their diagnosis, and their abilities are contingent upon their uniqueness. Notwithstanding; whether an ASD individual is verbal or nonverbal, communication challenges may still arise. In this article, tools will be addressed to assist a child with ASD, who may need support with anger and tantrums. Some suggestions are as follows: (Jovick, 2019)

  • Use your “pilot voice”. When communicating with a child with ASD who is on the verge of a tantrum, use a tone that is calm, clear, and unemotional. This allows the child to feel safe, and have a sense of control.  

  • Anger is a “watercolor” emotion. When a child is angry, it is typically a blend of other emotions that have“ bled together.” Parents may find it helpful to take a look at any underlying feelings the child may be experiencing such as disappointment, or sadness. 

  • Ensure your child is not tired, hungry, sick or thirsty. Children with sensory issues may be more sensitive in these areas and are likely to cause emotional disruption. 

  • Acknowledging that anger is an acceptable emotion, but setting rules when angry is important. For example, it is important to maintain “safe hands,” which means that the child should not destroy property, not hurt their self or others.

  • Sensory Overload – Ensuring your child is not having too much visual or auditory stimulation

  • When a child is having a meltdown, communicate what you would like your child to do, not what you don’t want them to do. When we tell a child what we do not want them to do, we assume they know what they should do. Model what you want to see. 

  • Routine is “safety”. Children have very little control over their world, this can be scary, creating a routine for a child with ASD helps their days become more predictable. This can reduce feelings of anxiety and fear, which may reduce tantrums. 

  • Give 20 minutes for “cool down”.  Allowing your child to cool off will allow their bodies the time they need to return back to “room temperature.” This could take slightly more or less time depending on your child and the circumstance.

References:

Novick, B. J. (2019). The angry child: What parents, schools, and society can do by Brett Novick – books on Google Play. Google. https://play.google.com/store/books/details/The_Angry_Child_What_Parents_Schools_and_Society_C?id=49KpDwAAQBAJ&amp%3Bhl=en_US&amp%3Bgl=US 

U.S. Department of Health and Human Services. (n.d.). Autism spectrum disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/autism-spectrum-disorders-asd 

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A Compassion Meditation

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A Compassion Meditation

October 18, 2024 | Julia Williams, LMSW | 5 min. watch

This meditation is utilized in Compassion Focused Therapy.

It helps to generate a sense of compassion when you are struggling with difficult emotions. It is especially useful when you are having a hard time with self-compassion, because you are drawing the compassion from an outside resource. Enjoy!

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Building Adolescent Emotional Resilience

Home » Blog » Building Adolescent Emotional Resilience

Building Adolescent Emotional Resilience

October 1, 2024 | Lysa Kirby, LCPC | 3 min. read

Building Adolescent Emotional Resilience

Lysa’s Limericks

The adolescent developmental stage is filled with many complex areas such as relationships,  school, and their identities. Building emotional resilience throughout this time period will prove  valuable to successfully navigate life’s transition and challenges. 

What is Emotional Resilience 

Resilience is the ability to recoup following adversity such as elevated stress or trauma.  Resilience does not mean that stress does not affect you or that you avoid struggles in life. Resilience is feeling confident that you are capable of effectively managing challenges and regulating emotions.  

Strategies to Build Emotional Resilience 

  1. Support: having a strong support network of family and friends is an essential component of emotional resilience. Being able to confide in trusted support persons to both share  information and receive guidance promotes growth for an adolescent. A support system  also provides open communication and a safe place where an adolescent can feel  emotionally secure. 
  2. Model and Promote Healthy Coping Strategies: adults and caregivers should demonstrate  healthy coping methods when encountering episodes of stress. Teach strategies that will  lend itself to decreasing troublesome symptoms such as deep-breathing techniques,  meditation and grounding exercises. 
  3. Promote Emotional Awareness: help your adolescent identify their emotions. Teach them  to label their feelings and explain that it is healthy to express their various emotions.  Discuss ways to appropriately convey these feelings such as journaling or art. 
  4. Set Realistic Goals: ensure that your adolescent is setting realistic goals that are tangible. This approach allows the adolescent to be less likely to feel overwhelmed. Encourage your adolescents to reach their goals and acknowledge their achievements and any obstacles they may have faced along the way. 
  5. Teach Problem-Solving Skills: help your adolescent view a challenge with a systematic  approach. Teach them to identify the problem, generate possible solutions, weigh the pros  and cons, and then make an educated decision. 

Conclusion 

Building emotional resilience is a fundamental tool to instill within your adolescents. It is through the guidance of the adults and caregivers that adolescents can develop emotional maturity. 

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Reframing Your Thoughts: A Powerful Tool for Mental Health

Home » Blog » Reframing Your Thoughts: A Powerful Tool for Mental Health

Reframing Your Thoughts: A Powerful Tool for Mental Health

October 1, 2024 | Lysa Kirby, LCPC | 3 min. read

Reframing Your Thoughts: A Powerful Tool for Mental Health

Lysa’s Limericks

Have you found yourself in a cycle of negative thinking that you can’t seem to  break? This type of thought pattern, although common, can be destructive to a  person’s psyche. Challenging these thoughts and unconstructive patterns is an instrumental component to break this cycle; a technique called reframing your  thoughts.  

The Impact of Negative Thinking 

Thinking negatively is harmful for one’s emotional wellness. This pattern can  heighten anxiety, decrease confidence, exacerbate depressive symptoms and  often lead to a person avoiding their challenges in life because they feel it is too  difficult to manage.  

What Is Reframing? 

Reframing is a method of making edits to your thought patterns to a more helpful  and accurate description. This process fosters the individual to view a situation  realistically versus through a negative filter.  

The act of reframing can help navigate symptoms of emotional distress. It guides a patient to redirect negative thoughts and focus on thoughts that would be more  advantageous for their mental wellbeing. Additionally, this process helps build  emotional resilience and self-compassion. 

Ways to Reframe Your Negative Thoughts 

  1. Acknowledge the negative thought. Being aware of your negative thought  patterns is a vital step in making the necessary changes. Keep a log of these  thoughts to address them in more detail. 
  2. Challenge your Thought. Ask yourself if the thought is reality-based or is the result of a pessimistic outlook.  
  3. Replace the Negative Thought. Make the shift from the negative thought  to a more accurate or helpful version.  
  4. Gratitude Mindset. Practice having gratitude for the positive aspects of  your life. 

Conclusion 

Reframing your thoughts is an essential tool to maintain emotional balance. Being  able to reframe your thoughts lets one have a more positive perspective, which allows you to navigate life’s challenges with confidence and a sense of authority  over your own life. 

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