Carencia

It can be hard to find a provider that you click with. That's why it's so important to us to be a safe place where you can access your personal power. Thank you for entrusting us with your care, Jarinna!

Hello South Dakota office! 👀😍 We opened an office in South Dakota earlier this year and we are so excited to show it off! We are proud to be able to offer services in a state where beauty and peace abound in every corner. Take a look and consider Carencia for all your mental health care needs. https://lnkd.in/gAV_kkaR

A new study by the American Physiological Society shows that stress can actually increase in the summer months. Does that surprise you?! Consider though, how easily our schedules can get off track due to travel, outdoor activities, and disruptions to our regular lives. Don't let the "summer stress" get you out of wack! Follow these tips to keep the summer fun high without extra stress: ✅ Partake in your regular meals. This is one of the signals to our body that helps us keep time. Avoid eating late due to summer activities. ✅ Try to socialize with friends. Students go from seeing their friends every day at school to rarely seeing them over the summer months. Plan intentional outings where you can still get to see your friends. ❌ Avoid nighttime screen use. As we try to occupy our time, we can turn to our phones more and more. Decide in advance how much screen time is healthy and avoid screen time that affects our sleep. ✅ Keep going to the gym. Maintaining your old schedule as much as possible will help you stay on track. So even if you are hiking, swimming, kayaking, or doing other summer activities, keep going to the gym. Summer can throw off our routine and cause unnecessary stress. Practice these tips to minimize the effect of summer stress in your schedule!

Reminder: no one else gets to control your happiness. When we expect circumstances or changes (regardless of how small or large) in order to make us happy, we are practicing this thinking error. Drop a 🖤 if you needed to be reminded of this!

It's no secret that making sense of our stories is hard work. But avoiding it takes an even greater toll! Therapy can give you an ally that can help you own your story in a safe space. You don't have to do this alone. Let's do this together!

Has this happened to you before? Somewhere between carting your kids from the pool to their evening sports, you hit your max and in spite of feeling the "fun in the sun" you feel stressed out! Even though there are positive things about the summer, the transition in our schedules can cause stress that can have a significant impact on our mental health. The next time you are feeling stressed, try using "pursed lip breathing." This technique helps you intentionally slow the pace of your breathing and put deliberate effort into each breath. Let's practice it right now! 1️⃣ Inhale slowly through your nose for two seconds while keeping your mouth closed. 2️⃣ Form your mouth as if you were going to whistle or give a kiss. 3️⃣ Exhale for four seconds while your mouth holds its shape. You should create some resistance so you have to work to exhale. 4️⃣ Repeat several times. This type of breath work will help you reduce stress by slowing down the pace of your breathing and signal your body that it can calm down, too! Tap save for the next time you feel the stress creeping in!

When was the last time you enjoyed a meal as a family without your phone? The surgeon general, Dr. Vivek Murthy, announced that this might be the key to making a positive mental health change! You've likely suspected that social media and playing games on your phone constantly is not good for you. Many technology companies have designed their apps to keep you online using addictive-like behaviors. Over 1/3 of youth ages 13-17 said that they use social media "almost constantly." Creating a family media plan as you head into the summer can be especially important as children and teens will have more free time on their hands. This sets the expectation of healthy technology boundaries at home and can promote open discussion about media use. Here are some other ways you can help your children and teens interact with social media and technology in a way that will protect their mental health: ➡️ Create tech-free zones especially around bedtime and family meals ➡️ Encourage in-person friendships ➡️ Model responsible social media behavior ➡️ Discuss the risks and benefits of social media in age-appropriate ways ➡️ Know the signs of cyberbullying, online abuse, and exploitation and how to report it ➡️ Teach them that personal information about you has value and should be shared with caution What boundaries have your family established around technology and phone use?

Is it just us or does the transition into summer feel stressful for anyone else? 🙋🏽 Summer can be full of fun things like vacations, beach days, and fun in the sun. But it also comes with stressors too: kids being home from school, new childcare needs, a new rhythm and schedule, and more! As you are adjusting to this new normal, don't forget how important it is to stay in your window of tolerance. When we are operating within our window of tolerance, things might still feel stressful, but we feel like we can still handle it. But when we get outside this window we can become hyper or hypo aroused and experience anxiety, anger, overwhelm, zoning out, numbness, or feel frozen. One of the best things you can do for yourself and your kids is to utilize strategies and tools that help you stay within your window of tolerance. You can do this by practicing some of the following techniques when you start to feel out of control or overwhelmed: 😌 Meditation 😌 Yoga 😌 Breathing exercises 😌 Work with a therapist 😌 Going for a walk 😌 Enjoying a nutritious snack We see you, friend! Drop a ❤️ below if you needed to hear this today.

Take what you need 👇 9 ways to boost your mental health that don't cost a thing: ➡️ Read a book ➡️ Go for a walk around your neighborhood ➡️ Volunteer at your local pet shelter ➡️ Meet a friend for coffee ➡️ Start a gratitude journal ➡️ Unplug from social media and screens ➡️ Take a relaxing bath ➡️ Go for a picnic ➡️ Have an at-home dance party Which one appeals to you? 🖤

Many patients don't realize this about our practice ⤵️ Carencia offers both psychotherapy and medically-informed services. Our qualified team has specialties in many areas including: 🧠 Trauma-Informed Therapy 🧠 Medication-Assisted Addiction Treatment 🧠 Anxiety Disorders 🧠 Mood Disorders 🧠 Stress Management 🧠 Cognitive Behavioral Therapy 🧠 And More! Carencia is a safe place that offers comprehensive mental healthcare that can meet your needs! Tap the link in our bio or head to carencia.com/patients to see how we can help you!