Category: Thoughts

The Struggle IS Real

10/10/2018

The Struggle is Real

Raise your hand if everything seems to come easily for you. Anyone?? Life is an ongoing struggle. That struggle causes anxiety, depression, sadness, worry, anger, fear, disappointment, loneliness, grief, and many other negative emotions. BUT… struggles also create determination, motivation, pride, accomplishment, confidence, joy, and many other positive emotions.

If we never had to struggle, life would have no purpose.

Why would someone work hard for an “A” if there is no difference in receiving an “F”?
Why would someone risk rejection when asking someone out if there was no possibility in finding a soulmate?
Why would someone exercise and eat right if no heath risks occur from obesity and poor diet?
Why would someone spend extra time and energy at their job if they would never receive a promotion or raise?
Why would someone sacrifice to safe money if everything they need is free?

The answer is simple: people put in effort because they want the result. Purpose lets us set goals and make steps to achieve those goals. Purpose is the foundation for positive change. Purpose is energizing.

The Real Struggle

What happens when you know you need a change, but you can’t seem to do it by yourself? The real struggle is when you need help, but it seems too difficult or overwhelming or confusing to get help.

Real struggle: asking for help = failure in your mind
Real struggle: your motivation is lower than it has ever been
Real struggle: you feel hopeless and scared in your current circumstances
Real struggle: you don’t know who to trust

Help for your Struggle is Really available

Trained, licensed, professional counselors are locally available to help you with all kinds of mental health issues. Counselors want you to ask for help. Caring professionals know that no one should have to manage life alone. Therapists believe all people deserve a safe place to talk about their needs and fears so they can begin to live the life they truly deserve!

Take a small step forward for yourself by contacting Bree today to determine if she is a good fit to help you with your therapeutic needs. Help is only a call or email away!

Author

Bree Winkler is a licensed professional counselor near Atlanta, GA. Bree specializing in helping clients manage anxiety, depression, anger, and relationship issues.

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Suicide Prevention

6/8/2018

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Life is Precious. It is also complicated. The difficulty lies in the small things: how you feel; how you perceive something; your support system (or lack thereof); how to handle difficult and/or uncomfortable things; your relationships; and your coping skills. [Did I say “small things”?!?]

When a person starts to doubt themselves, their life, or their future, this is devastating. Disappointment and setbacks are temporary. Don’t make a permanent decision based on current, difficult circumstances!

Warning signs of Suicidal Ideation or Intent:

Appearing depressed or sad most of the time.
(Untreated depression is the number one cause for suicide.)
Talking or writing about death or suicide.
Withdrawing from family and friends.
Feeling hopeless.
Feeling helpless.
Feeling strong anger or rage.
Feeling trapped -- like there is no way out of a situation.
Experiencing dramatic mood changes.
Abusing drugs or alcohol.
Exhibiting a change in personality.
Acting impulsively.
Losing interest in most activities.
Experiencing a change in sleeping habits.
Experiencing a change in eating habits.
Losing interest in most activities.
Self-harm (such as self-mutilation).
Being dismissed as “attention seeking” instead of feelings/actions being taken seriously.

Performing poorly at work or in school.
Giving away prized possessions.
Feeling excessive guilt or shame.
Acting recklessly.

Note: Up to 75% of suicide completion occurs after exhibiting one or more warning signs. Pay close attention to those around you. Get/Offer help!

How to (get or ask for) help:

Remember:
1.     Your emotions are not fixed - they are constantly changing. How you feel today may not be the same as how you felt yesterday or how you'll feel tomorrow or next week.
2.     Your absence would create grief and anguish in the lives of friends and loved ones.
3.     There are many things you can still accomplish in your life.
4.     There are sights, sounds, and experiences in life that have the ability to delight and lift you - and that you would miss.
5.     Your ability to experience pleasurable emotions is equal to your ability to experience distressing emotions.

Action Steps:
Step #1: Promise not to do anything right now
Even though you’re in a lot of pain right now, give yourself some distance between thoughts and action. Make a promise to yourself: "I will wait 24 hours and won't do anything drastic during that time." Or, wait a week.

Thoughts and actions are two different things—your suicidal thoughts do not have to become a reality. There is no deadline, no one's pushing you to act on these thoughts immediately. Wait. Wait and put some distance between your suicidal thoughts and suicidal action.

Step #2: Avoid drugs and alcohol
Suicidal thoughts can become even stronger if you have taken drugs or alcohol. It is important to not use nonprescription drugs or alcohol when you feel hopeless or are thinking about suicide.

Step #3: Make your home safe
Remove things you could use to hurt yourself, such as pills, knives, razors, or firearms. If you are unable to do so, go to a place where you can feel safe. If you are thinking of taking an overdose, give your medicines to someone who can return them to you one day at a time as you need them.

Step #4: Don’t keep these suicidal feelings to yourself
Many of us have found that the first step to coping with suicidal thoughts and feelings is to share them with someone we trust. It may be a family member, friend, therapist, member of the clergy, teacher, family doctor, coach, or an experienced counselor at the end of a helpline. Find someone you trust and let them know how bad things are. Don’t let fear, shame, or embarrassment prevent you from seeking help. And if the first person you reach out to doesn’t seem to understand, try someone else. Just talking about how you got to this point in your life can release a lot of the pressure that’s building up and help you find a way to cope.

Step #5: Take hope - people DO get through this
Even people who feel as badly as you are feeling now manage to survive these feelings. Take hope in this. There is a very good chance that you are going to live through these feelings, no matter how much self-loathing, hopelessness, or isolation you are currently experiencing. Just give yourself the time needed and don’t try to go it alone.

Talk about how you feel:

Tell the person exactly what you are telling yourself. If you have a suicide plan, explain it to them.
Phrases such as, ‘I can't take it anymore’ or ‘I’m done’ are vague and do not illustrate how serious things really are. Tell the person you trust that you are thinking about suicide.
If it is too difficult for you to talk about, try writing it down and handing a note to the person you trust. Or send them an email or text and sit with them while they read it.

Make time for things that bring you joy. Even if very few things bring you pleasure at the moment, force yourself to do the things you used to enjoy.
Get out in the sun or into nature for at least 30 minutes a day.

Things to do:

Talk with someone every day, preferably face to face. Though you feel like withdrawing, ask trusted friends and acquaintances to spend time with you. Or continue to call a crisis helpline and talk about your feelings.
Make a safety plan. Develop a set of steps that you can follow during a suicidal crisis. It should include contact numbers for your doctor or therapist, as well as friends and family members who will help in an emergency.
Make a written schedule for yourself every day and stick to it, no matter what. Keep a regular routine as much as possible, even when your feelings seem out of control.
Exercise as vigorously as is safe for you. To get the most benefit, aim for 30 minutes of exercise per day. But you can start small. Three 10-minute bursts of activity can have a positive effect on mood.
Remember your personal goals. You may have always wanted to travel to a particular place, read a specific book, own a pet, move to another place, learn a new hobby, volunteer, go back to school, or start a family. Write your personal goals down.

Things to Avoid:

Being alone. Solitude can make suicidal thoughts even worse. Visit a friend, or family member, or pick up the phone and call a crisis helpline.
Alcohol and drugs. Drugs and alcohol can increase depression, hamper your problem-solving ability, and can make you act impulsively.
Doing things that make you feel worse. Listening to sad music, looking at certain photographs, reading old letters, or visiting a loved one’s grave can all increase negative feelings.
Thinking about suicide and other negative thoughts. Try not to become preoccupied with suicidal thoughts as this can make them even stronger. Don’t think and rethink negative thoughts. Find a distraction. Giving yourself a break from suicidal thoughts can help, even if it’s for a short time.

Resources:

Schedule an appointment with your personal therapist. [Need help? Contact Bree today.]
National Suicide Prevention Lifeline – Suicide prevention telephone hotline funded by the U.S. government. Provides free, 24-hour assistance. 1-800-273-TALK (8255).
IMAlive – Toll-free telephone number offering 24-hour suicide crisis support. 1-800-SUICIDE (784-2433). (Kristin Brooks Hope Center)
The Trevor Project – Crisis intervention and suicide prevention services for lesbian, gay, bisexual, transgender, and questioning (LGBTQ) youth. Includes a 24/7 hotline: 1-866-488-7386.
SAMHSA's National Helpline – Free, confidential 24/7 helpline information service for substance abuse and mental health treatment referral. 1-800-662-HELP (4357). (SAHMSA)

Suicide Prevention, Awareness, and Support. Written resources.
Help Guide: Trusted guide to mental and emotional help.

Author

Bree Winkler LPC is a licensed professional counselor in Atlanta, GA. Bree specializes in helping adults and adolescents manage depression, anxiety, anger, and relationship issues. Bree relied on national resources for this blog on suicide prevention and tips. Contact Bree today to schedule your initial, in person or Skype, session to help you feel better.

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Happiness: Seek Balance

4/29/2018

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It is not “normal” to be happy all the time, right? A normal range of emotions includes happiness, but also worry, disappointment, curiosity, love, excitement, anger, and neutrality, among hundreds of other ways to feel. Another way of thinking about the range of emotions is to focus on seeking internal balance.

What does balance look like?

Timing: You are a busy person (job, family, friends, fun, responsibilities, self-care, and more). Are you able to complete everything you need and want to each day? Do you feel comfortable balancing all the things on your plate? Is there a time and place for each important thing?
Physically: When you are emotionally balanced, your body is physically functioning optimally. This means you are able to sleep 7-9 hours per night, your digestive system works properly, your body can recover quickly from aches and pains, you eat healthy meals, and taking care of yourself is a natural part of your lifestyle.

Career: You spend a lot of time at work during the week. Balance is achieved when you have boundaries. Meaning: you leave work at an appropriate time and you leave work behind when you leave! In addition, while you are at work, you embrace this time with passion and enjoyment.

Relationships: Other people are important aspects of your personal balance. No one lives in a bubble. Humans are social creatures; we need each other. If you have time (and desire) to talk openly and honestly to the special people in your life, your connection to others strengthens.
Mental Health: How you interpret your experiences affects your thoughts, feelings, and behaviors. Do you balance joy/pleasure with relaxation/self-care? Are you able to love yourself and to love others? Are you open to what is to come (instead of focusing negatively on what has been)?
Emotional: A balanced person is not exhausted all the time. Contentment, peace, and (hopefully) happiness are felt the majority of the time. Your love tank is full!

Take a moment to evaluate yourself on each of these elements:

Think of a moment when you have felt truly happy recently.
How did balance play a role in that happiness?
What did your personal balance look and feel like? Be descriptive.
How can you achieve this balance more frequently?
What is preventing you from seeking, achieving, and maintaining balance each day of your life?

Bell Rock in Sedona, AZ

My hope and desire for you (my client, my audience, my friends) and myself is internal balance. For me, that includes calmness, quality time with special people, daily purpose, exercise, laughter, positive thoughts, and fresh air with sunshine. Just saying this aloud makes my heart feel open and warm. How can I help you reach your inner balance, your peace, your happiness?

Contact Bree today to schedule your initial mental health session so you can achieve balance for yourself.

Author

Bree Winkler is a Licensed Professional Counselor (LPC). Bree’s specialties include helping clients with depression, anxiety, anger, and relationship issues. Her practice, Private Counseling LLC, is located in Peachtree Corners, GA.

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Likeable? Accepting Yourself in an Unkind World.

2/25/2018

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Silly Bree! No yawning before the video begins :)

Transcript of Video Blog:

Hi guys! Bree Winkler here. I’m a licensed professional counselor near Atlanta, GA, specifically located in Peachtree Corners, GA.

Something very important has come to my attention and I want to share it with all of you.

Here is what I have learned to accept recently:
Not everyone is going to like me.

Ouch - right?!? I mean, I’m likeable. I’m funny (sometimes!). I’m smart. I’m kind to others. But, I also have qualities that might not be appreciated by others, such as a sarcasm or Type-A personality qualities.

Regardless, just because I am not loved or liked by everyone, doesn’t mean I am not loveable or likeable! This is a fact we have to teach ourselves and remind ourselves regularly!

To reinforce this concept, I believe MANTRAS are helpful. Mantras are short phrases to repeat to yourself. Can you add this mantra to your daily routine?

“I am entirely myself, not the sum of what other people think of me.”

How does it feel to say this phrase aloud?
Can you look at yourself in the mirror while repeating this?
Do you believe it?

Changing your beliefs takes time. Keep repeating this mantra several times a day until you can believe that you ARE likeable and loveable, especially in an unkind world!

Bree Winkler is a Licensed Professional Counselor near Atlanta, GA. Contact Bree for mental health therapy.

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Do Something Different

10/1/2017

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If you want something you’ve never had, You have to do something you’ve never done.

Whoa! Simple, right? Wrong! It is human nature to want our wants to be easy. Of course, it would be great if Prince Charming (or Cinderella) showed up at your door and professed undying love. Or, if your dream job paid you more than you could ever expect. Or, if all relationships (romantic, familial, friendships, colleagues, acquaintances) were without conflict or concern. YOU is the operative word: You have to change.

I often notice people are shocked to learn they have break bad habits or change routines or get out of their comfort zones so they can experience something new. It is common sense; however, it is difficult to make changes. Even changes you really, REALLY want.

I struggle with this concept as well. The most recent example for me was deciding between opening my own mental health therapy office or continuing to see my clients in their homes. I could see pros and cons to both aspects, but I knew I needed to secure a quality office space for my business to grow. This is what I really, REALLY wanted… but, I was scared. I wanted something new, but I was afraid to do something different. Can you relate?

Why does change = fear?

Fear is defined as “an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.”

So, an individual’s belief about something causes the feeling. Once you feel fearful, you act paralyzed (immobile, unmotivated, stuck).

I’ve shared this before: our Thoughts/Beliefs cause our Feelings
which cause our Actions.

Therefore, if you change your Thoughts/Beliefs, you are able to feel something different, which means you will Respond/Act differently as well. This is the key to getting what you want.

Shifting your Thoughts shows that changes ≠ fear.

How does this formula help me? I stopped telling myself “I might fail and lose money by renting an office” and changed my Thought to “An office is the best option for me at this time.” That simple shift stopped me from feeling fear and replaced it with feelings of motivation and excitement. That was liberating! Actions quickly followed with research and planning. I couldn’t be happier that I stopped being afraid and started embracing this next step on my professional journey.

Can you imagine how this can work for you?

Do you want to let go of fear?

Are you ready to Do Something You’ve Never Done?

You don’t have to do it alone. I am here to help you. I want to support you and guide you to achieve your goals, desires, and dreams. I want to help you get out of your own way (your own doubt, concerns, fears). Change is wonderful! Let me show you how.

Visit www.PrivateCounselingGA.com to contact me about your initial therapeutic session. My office is conveniently located in Peachtree Corners, GA. I look forward to meeting you soon!

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Ready for Clients!

9/2/2017

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Private Counseling is now taking referrals for new clients. The office is decorated for client comfort and convenience. Begin your therapeutic journey with me today!

Bree Winkler LPC is a Licensed Professional Counselor in Georgia. Her office is located at 5950 Crooked Creek Road, Suite 150-C, Peachtree Corners, GA 30092. Bree can help you with individual, couple, and/or family needs. Click for a description of all available services.

I look forward to working with you soon!

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Is It Time For a CHANGE?!?

5/7/2017

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Have you ever faced a crossroads? You know a decision must be met, but you stare at your options without movement. You want to make a choice. You can make a choice. You know your options. You’ve weighed the pros and cons. But, still, the decision is tough to commit to, to finalize, to put into action. Does this sound familiar to you? It sure resonates with me!

Why are decisions so difficult to make?

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Perspective --- Are you Closed-Minded?

9/17/2016

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Have you dismissed someone's idea or opinion because you KNOW you are right? Sure, we all have. Sometimes, there is a right answer: 2 + 2 (always) = 4. But other times, more than one opinion, or perspective, can also be correct: What color is the sky? Answers vary.

Grand Canyon: See the river? See the blue dot? That is an opened umbrella between the top and the river. Looks different from distance, than holding it, right? It's still an umbrella.

So, why is it human nature to need to be right? What reward does it give the individual?

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Skype With Your Therapist

11/14/2015

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You are busy. Traffic is horrible. Or, you live too far away from quality therapeutic care. You need help with your anxiety or depression or relationship or anger or kids or ... all of the above! You need the help of a professional counselor who is willing and able to listen, understand, and support you with your current problems. You need solutions. You need guidance. You need help.

The modality for receiving mental health therapy is changing. You need convenient, but quality, therapy options. With Private Counseling and licensed professional counselor Bree Winkler, you will receive both! View the video for exciting new options for all GA residents!

For more information, visit www.PrivateCounselingGA.com

Guide for Online Therapy

Contact Bree today to schedule your initial session!

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TRUST and Asking for HELP

9/13/2015

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By Bree Winkler, EdS, LPC, CAMS

People confide in me every day. They share their deepest secrets, fears, worries, and embarrassments. They are seeking empathy, reassurance, and guidance. It’s my passion and my job to listen confidentially, give support, and offer help. Overall, I’ve been a great therapist (and friend). Because of this, I know that asking for help and trusting others is effective for healing.

So, why is it so difficult for me to ask for help and trust others??? One definition of TRUST is “confident expectation of something; hope.” Hope and expectations can breed fear if not met with support and commitment. I spoke to other Type-A, independent professionals and they agreed with my concerns. There are a lot of reasons why people fear asking for help:

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Forward>>

What's New in Therapy?

The Struggle IS Real

Author

Suicide Prevention

How to (get or ask for) help:

Author

Happiness: Seek Balance

Author

Likeable? Accepting Yourself in an Unkind World.

Transcript of Video Blog:

Do Something Different

If you want something you’ve never had, You have to do something you’ve never done.

Ready for Clients!

Is It Time For a CHANGE?!?

Perspective --- Are you Closed-Minded?

Skype With Your Therapist

TRUST and Asking for HELP

Bree Winkler, LPC, Ed.S

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Private Counseling
Your Customized Mental Health Therapy
1031 Cambridge Square, Suite E
Alpharetta, GA 30009
(470) 231-9199
[email protected]

What's New in Therapy?

Author

How to (get or ask for) help:

Author

Author

Transcript of Video Blog:

If you want something you’ve never had, You have to do something you’ve never done.

Bree Winkler, LPC, Ed.S

Archives

Categories

Private CounselingYour Customized Mental Health Therapy1031 Cambridge Square, Suite EAlpharetta, GA 30009(470) 231-9199[email protected]

Private Counseling
Your Customized Mental Health Therapy
1031 Cambridge Square, Suite E
Alpharetta, GA 30009
(470) 231-9199
[email protected]