How are you Sleeping?

From psychologytoday.org

Sleeping well is a habit that you can learn!  Small changes can have big effects.  Start today:

Take care of your body
- Avoid caffeine, tea, coffee or coca-cola after 4 o'clock
- Do not eat a big or spicy meal late in the evening.
- Do not go to bed hungry
- Avoid alcohol as it interferes with sleep.

Physical exercise, such as a brisk walk, in the later afternoon can help to make your body tired and help you to sleep.  Try to do some exercise every day.

Sleep only at night-time and do not have day-time naps, no matter how tired you feel.  Naps keep the problem going by making it harder for you to get to sleep the next night.

Having a regular bedtime routine teaches your body when it's time to go to sleep.
- Have a soothing drink like tea or a milk drink
- Have a bath, or a routine of washing your face and brushing your teeth.
- Go to bed at same time each night.
- When in bed think of nice things (e.g. think of 5 nice things that happened that day - big or small)
- Do a relaxed breathing exercise (one hand on stomach, other on chest, deliberately slow your breathing, breathe deep in your stomach instead of high in your chest)
- Try and wake up the same time every day, even if this is tiring to begin with.

Coping with bad dreams can be difficult.  Some people don't like relaxation before going to sleep, or are scared of letting go.  If that is you, try these preparation techniques instead:
- Prepare yourself in case you have bad dreams by thinking of a bad dream then think of a different ending for it.  Practice this new ending many times before going to sleep.
- Before going to sleep prepare to reorient yourself when you wake from a bad dream.
- Remind yourself that you are at home, that you are safe.  Imagine your street, buses, local shops.
- Put a damp towel or a bowl of water by the bed to splash your face, place a special object by the bed, such as a photograph, or a small soft toy.
- Practice imagining yourself waking up from a bad dream and reorienting yourself to the present, to safety by splashing your face, touching a special object, having a bottle of rose or lavender essential oil to sniff, going to the window to see surroundings.
- When you wake up from a bad dream - move your body if you can and reorient yourself immediately (touching object, wetting face, going to the window, talk to yourself in a reassuring way)

Make your bedroom a pleasant place to be

- Get a nightlight
- Keep it clean and tidy
- Introduce pleasant smells such as a drop of lavender oil onto the pillow
- Get extra pillows
- Make sure that your home is safe e.g. doors locked, windows closed.  

REMEMBER:  Bed is for sleeping, so if you cannot sleep after 30 minutes, get up and do another activity elsewhere such as reading or listening to music (try and avoid TV as it can wake you up).  After 15 minutes return to bed and try to sleep again.  If you still can't sleep after 30 minutes get up again.  Repeat this routine as many times as necessary and only use your bed for sleeping in.

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If you would like to meet with a licensed mental health professional in the Salt Lake/Davis area, call one of our therapists listed at  Resilient Solutions, Inc. 

Grief Groups in Bountiful, Utah

Our next grief groups will begin, Tuesday, March 26th at Resilient Solutions, Inc, 1355 N. Main, Ste, 1, Bountiful, Utah.

For more information contact Melanie Holt, 801.718.9840 or Becky Andrews, 801.259.3883, licensed professional counselors specializing in grief and loss. (Groups are $150 for 8-week course).

Tuesday evenings:
5:30 - 6:45 PM Group for those who have had a loved one die from Suicide.  Next group - April 9th
7:00 - 8:15 PM Group for those who have had a loved one die. 

Next teen grief group will begin Monday, April 8, 4-5:15 for teens who have had a loved one die.

A loss is a powerful and emotional experience. Gathering relevant information, talking about your loss, and supporting others who have had a similar loss can be helpful in the healing process and are all part of what is gained by joining a grief group led by a professional therapist.

Lisa Steed, LCSW, Bountiful, Utah.

Lisa Steed, LCSW, has over 15 years of varied experience in the field.  Her  areas of expertise include anxiety, depression and bi-polar disorder. She is experienced in marriage and family therapy, and relationship issues. She works with addiction including alcohol and drug addiction, pornography and sexual addiction. She has had extensive experience in working with sexual abuse (AMAC) and working with adolescents who are dealing with emotional, behavioral, and mental health problems and parenting education. Lisa can be reached at (801) 231-8914 to schedule an appointment at Resilient Solutions Inc, 1355 N. Main, Ste. 1, Bountiful, Utah 84010.  

Monica Forsman, LCMHC, Bountiful, Utah.

Monica Forsman, M.Ed., LCMHC specializes in women's issues of interpersonal concerns, marriage and family counseling. Monica’s clinical experience includes individual and group therapy for stress, anxiety, depression/mood disorders, and substance abuse. Monica is experienced working with individuals, families and groups who have witnessed traumatic incidences or accidents. Monica focuses on self-awareness, on the individual’s inherent strength and the ability to harness their strength’s to enhance well-being. She is also bilingual and fluent in Swedish. Monica is available to schedule an appointment at 801-604-5040.

Journaling

I write because I don't know what I think until I read what I say.  Flannery O'Connor

Here are 10 tips to get started from tinybuddha.com:

1. Start writing about where you are in your life at this moment. Describe your living situation, your work, and your relationships. Are you right where you want to be?

2. For five to ten minutes just start writing in a “stream of consciousness.” Don’t edit your thoughts or feelings and don’t correct your grammar. Don’t censor your thoughts.

3. Start a dialogue with your inner child by writing in your subdominant hand. Answer with your dominant hand. What issues emerge?

4. Cultivate an attitude of gratitude by maintaining a daily list of things you appreciate in your life, including uplifting quotes. Keep it in one journal or in a separate section so that you can read through it all at once. When you feel down you can read through it for a boost of gratitude and happiness.

5. Start a journal of self-portraits. You can take pictures, draw colors or shapes or collage images. Learn to love and accept yourself just the way you are today.

6. Keep a nature diary to connect with the natural world. The world we live in is a magical and mysterious place. Record the things you notice about the sky, the weather, and the seasons.

7. Maintain a log of successes. Begin by writing the big ones you remember then regularly jot down small successes that occur during the week. As you pay attention, your list will grow and inspire you.

8. Keep a log or playlist of your favorite songs. Write about the moods they evoke. When you hear a song that triggers a strong memory, write down how you feel and explore that time and space of your life.

9. If there is something you are struggling with or if there is an event that is disturbing you, write about it in the third person. This will give you distance and provide a new perspective. Write down what you learned about yourself.

10. Develop your intuition. Write down questions or concerns then take a deep breath and listen for a response from your Higher Self.  Let yourself write automatically. If you don’t get an answer right away, look for signs during the day

Trisha Jensen, LCSW in Bountiful, Utah.

Trisha Jensen, LCSW specializes in working with women with depression and anxiety, adjustment disorders, and eating disorders.  She is experienced in working with children who suffer emotionally and behaviorally.  She works as a team with family members, teachers, school counselors, physicians, and others who may be concerned about the welfare of their loved ones in helping better the lives of their child(ren).  Trisha has experience with providing homestudies and post-placement visits for those who are in the adoption process.  Trisha also speaks Spanish.  Trisha can be reached at (801) 541-4944 to schedule an appointment.  Her office is located at Resilient Solutions, Inc, 1355 N. Main, Ste. 1 & 3, Bountiful, Utah.  

Group. Finding Your Resilience.

We are excited to offer a course that will help you Flourish as you celebrate your strengths and resilience through the work of positive psychology. Part I: 8-week course, Tuesdays 7-8:15 to begin March 5 - May 7 at Resilient Solutions, Inc, 1355 N. Main, Ste. 1, Bountiful, Utah. $195 for 8-week course. Part II: 6-week follow-up course, Tuesdays June 11 - July 9 at RSI. $150 for 6-week course. For more details: contact Becky Andrews, LPC, FT at 801.259.3883 or email: becky.lpc@gmail.com.