Heart and Solutions, LLC

By Molly Barrett

Have you ever wondered how using art can improve your personal mental health? There are many benefits to incorporating the arts and creative expression into the therapeutic space or into your personal routine. Benefits can include reduction in anxiety, body tension, mood disturbances, and depression as well as an improvement in self-worth, sense of purpose, and overall physical, physiological, and mental wellness. 

Including the arts to improve mental health can include creative methods such as: 

·       Music and dance 

·       Yoga, tai chi, meditation 

·       Sketching, drawing, charcoal 

·       Painting and watercolor

·       Writing and poetry

·       Pottery, clay modeling, and ceramics 

Incorporating the arts into your routine/lifestyle to improve mental health can be easy! Simply having a place to sit (or dance) and any materials of the chosen creative method is all it takes. In whatever way you choose to incorporate the arts and creative expression into your routine, studies show positive outcomes when utilized for an hour a week (same as a therapy session). 

References:

Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: a review of current literature. American journal of public health, 100(2), 254–263. https://doi.org/10.2105/AJPH.2008.156497

There are all kinds of mental, emotional, and physical benefits to keeping a journal. It is great for practicing self-care, mindfulness, and helps you understand the world around you. In other words, journaling helps you grow as a person! It sounds simple (and it is), but writing your feelings and thoughts down on paper helps you understand them. And I mean actually writing them down with pencil, pen, ect. on paper- the physicality of this helps your brain process the information in a way doing it electronically doesn’t. 

Keeping a journal can help you

• manage anxiety
• cope with depression
• reduce stress
• improve immune function
• improve your mood
• boost comprehension, memory, and cognitive processing

So if you want to have more control over your emotions while improving your mental health over the long term, keep a journal! It does not have to be perfect (it is for your eyes only). Spelling, grammar, and content doesn’t matter! Try just a minute or two a day and work your way up. Research has shown that journaling 15 to 20 minutes a day for only 3 to 5 times over 4 months can lower blood pressure. 

Stuck on where to start? Check out Heart and Solutions, LLC facebook page for journal prompts posted on our timeline! Follow the link here https://www.facebook.com/Heartandsolutions

References

Bailey, Kasee. 5 powerful health benefits of journaling. https://intermountainhealthcare.org/blogs/topics/live-well/2018/07/5-powerful-health-benefits-of-journaling/

University of Rochester Medical Center. Journaling for mental health. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1

Stress can be hazardous to both mental and physical health. Unmanaged stress can cause headaches, fatigue, sleep problems, anxiety, irritability, depression, angry outbursts, social withdrawal, and over or undereating, just to name a few. There are numerous ways to help manage stress: yoga, meditation, exercise, ect. However, sometimes we need to relieve our stress quickly. We can’t step away during an important meeting or argument with a loved one to take some “me time” to calm down. In these instances, we need a quick way to reduce stress so that we remain in control and do not act impulsively. 

One of the quickest ways to do this is to engage our senses: touch, smell, taste, sound, and sight. Massaging your hands (touch), putting on your favorite scent (smell), chewing sugarless gum (taste), tuning into the soothing sounds around you (sound), or picturing a place that is peaceful (sight), are just a few examples of how to engage your senses. Another idea is to engage numerous senses on an object near you. Hold your phone in your hand and feel its weight (touch), focus on the cover and how it catches the light (sight), tap your finger on it and listen to the dull tap (sound). The options are seemingly endless. Experiment with different techniques and figure out what and which sense works best for you. 

References

HelpGuide. Quick Stress Relief. https://www.helpguide.org/articles/stress/quick-stress-relief.htm

Mayo Clinic. Stress Management. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

By Katey Garoutte, LMSW

Many of the problematic behaviors parents, teachers, and mental health providers typically associate with depression, anxiety, ADHD, or ODD diagnoses can also be caused or aggravated by sensory processing and integration problems.

People who have problems with processing and integrating sensory experiences are experiencing what A. Jean Ayres, Ph.D. calls a “neurological traffic jam” that blocks parts of the brain from receiving the information it needs to interpret sensory information correctly. This can cause a person impacted by this to experience hyposensitivity or hypersensitivity to specific sensory experiences. Also, it is not uncommon for people to experience both hyposensitivity and hypersensitivity, rather than strictly one or the other.

fun family and individual interventions for children with sensory issues

(source Theraplay® http://www.theraplay.org)

Drum Copy: For this you need a drum or a plastic bowl will work. The provider or parent taps a tune or rhythm on the drum/bowl, then the child copies them. The child then takes a turn tapping a turn or rhythm on the bowl or drum and then the adult copies them. It gets participants in-sync with one another.

Pillow Tower: The provider or parent puts a pillow down on the ground and has the child stand on it. They cheer for the child to keep their balance and physically help them to do so if needed. Next, the child is asked to step off so the provider or parent can add another pillow and the child is invited to stand and keep their balance on top of both pillows. Keep repeating this until you get about four or five pillows deep.

Belly Balance: The provider or parent puts a stack of four or five pillows on the group and then invites the the child lay on top of the stack of pillows, put their arms out, and pretend they are flying like a bird, airplane, etc. The provider or parent physically helps the child maintain their balance by holding their hands if needed.

Tower of Hands: Participants put lotion (or slime) on their hands. Participants then make a hand stack together, alternating slippery hands. They then move hands from the bottom to top of the tower and vice versa.

Cotton Ball Toe Race: Participants take as many cotton balls as possible, place them under their toes, and then race across the room. The person who has the most cotton balls still in their toes at the end wins the race.

Back Writing: The provider or parent takes a capped pen and then writes letters/numbers or draws shapes on the child’s back and invites the child to guess what was drawn/written. The child can then switch roles with the provider/parent and repeat the exercise.

Invisible Face (or Body) Painting: The provider or parent uses clean/new paint or make-up brushes to “paint” the child’s face, head, neck, and limbs using different brushes and varying pressure to create different sensations. The child can then switch roles with the provider/parent and repeat the exercise.

Balloons Stomp: Participants tie three balloons around both ankles with string and try to pop other people’s balloons by stomping on them. Remember: No hurts!

Who’s Hugging Me?: The provider or parent covers child with a blanket. Once the child is under the blanket the parent, provider, or another child hug the child under the blanket. The child under the blanket has to guess who is hugging them.

By Brandi Schmitt, tLMHC

As I sit in my office across from my clients, whether it be in person or now via telehealth, the heaviness of the burdens my clients carry becomes all too clear. Many clients report feeling simply exhausted by the struggle to loosen themselves from their trauma, depression, fear of abandonment, and so on. And for that single hour, they allow themselves, often hesitantly, to be present with the burdens and wounds that they’ve perhaps worked so hard to avoid. Involved in this struggle, though, is coming to terms with oneself after having experienced something traumatic or painful. For those of us who continue to feel trapped in the past, for fear of enduring something traumatic again, it can often be difficult to buy into more adaptive beliefs about self. While many clients can logically say they are good enough, lovable, capable, safe in this present moment, etc., their emotional side doesn’t always feel that way. On the one hand we logically know that trauma exists in the past, and yet on the other hand it often doesn’t always feel that way. 

An eagerness, and sometimes desperation, to move forward while also feeling stuck in the past is an all too real issue for many. In Eye Movement Desensitization and Reprocessing (EMDR) therapy, this is what we call a “blocking belief.” As an EMDR practitioner myself, our goal is to support clients with processing the traumatic experiences that are causing problems and desensitizing emotionally-charged memories, beliefs, feelings, bodily sensations, etc. that are generally caused by unresolved earlier experiences (EMDRIA, 2020). According to the EMDR International Association (EMDRIA), processing within EMDR involves “setting up a learning state that will allow experiences that are causing problems to be ‘digested’ and stored appropriately in your brain.” This means that what is useful to you, even from a traumatic experience, will be learned and stored with appropriate emotions in your brain, and will be able to guide you in positive ways in the future (EMDRIA, 2020). 

When we start to explore our core beliefs about ourselves, as well as the traumas that have influenced them, these blocking beliefs can emerge. The reasons for which we hold onto these blocking beliefs, however, are quite telling. Perhaps there’s a part of us that believes we need to hold onto some degree of fear, for example, to help us feel safe and prepared for future trauma events. Perhaps we hold onto a belief of “I’m not good enough,” so as to reduce the likelihood of social interactions and possible rejection from others. Or perhaps we hold onto a belief that if I heal this trauma or if I feel no disturbance whatsoever, I won’t be honoring parts of myself or parts of my life. 

Reconciling what it may mean to let go of these negative, blocking beliefs and exploring the potential for healing is in fact possible within therapy and EMDR. As one navigates this struggle between logic and emotion, past and present, I think it is vital to offer oneself grace and compassion. When we give ourselves permission to heal, hope for a future free from the heaviness of what weighs us down grows! 

Resource

EMDR International Association (2020). Experiencing EMDR Therapy.  https://www.emdria.org/about-emdr-therapy/experiencing-emdr-therapy/

By Tiffany Johnson

In June, I attended a webinar on Complicated Grief in the COVID-19 Era. Expert panelists Kenneth J. Doka, PhD, MDiv, Robert A. Neimeyer, PhD, and Leah McDonald, MD, explored the complicated grief that will likely emerge from the pandemic. One area of grief discussed was deaths during the pandemic and how complicated grief is likely due to the often sudden nature, minimal visits to the loved one before their passing, and the possible stigma that comes from COVID-19. Other than deaths associated with the pandemic, there are other losses that people are experiencing such as loss of employment, loss of freedom and social movement, and loss of routine and connection. The changes to our daily lives during this pandemic are significant; every single adult and child are affected in some way. Coronavirus continues to cause anxiety, and the panelist experts along with their colleagues are working diligently to formulate scales to determine levels of grief and resources to provide the support many of us will need now and for a long time to come.

Also discussed in the webinar were guidelines and ways to help when working with end of life and bereavement. Healthcare workers are coming up with ways to help families that are typically allowed to be together and share moments during their last hours/days. Some ways that they are helping include using facetime, inviting stories of the passing one’s life, writing letters (taking dictation), and reviewing photos to celebrate high points and acknowledging low points in life.

I found this webinar to be extremely well done, and I have a better understanding of how the pandemic is affecting us and ways to help cope. They have provided a free recording of thewebinar online. If you are interested in watching it, the link is provided under Resources below.

Heart and Solutions can help you during COVID-19 through our three services: mental health therapy, behavioral health intervention services (BHIS), and marriage and family therapy. Through these three avenues, we can help you process life and grief in these changed times.

Resources

https://hospicefoundation.org/Education/Free-COVID-19-Programs

By Reyna Melendez

Studies have shown that exercise can not only improve your physical health, but also reduce anxiety levels and raise your self-esteem.  Creating an exercise routine is difficult, but I hope to share with you some tips on how to get started and stay motivated! Goals are everything- want to work out twice a week, run a 5K, or complete a yoga session? With a realistic timeline, you will meet that goal. A support system can also be helpful in staying motivated: you can join online Facebook groups, encourage the people who live with you to hold you accountable, or follow accounts on social media that are positive in helping you reach your goal.

Aside from reducing anxiety levels and raising self-esteem, exercising consistently can improve your sleep, increase energy levels, and lower cholesterol.  The benefits are so tempting, but why is it still hard to commit to a routine? Exercise is not a one size fits all. There are many ways to move your body. Below are some ways that may help you!

• Walking or Running
  • Creating a playlist that is equivalent to your walking/running goal time is helpful and can help the time pass by
  • Listen to audio books and podcasts
• Swimming or Biking
  • These are both low impact forms of cardio but do require equipment
• YouTube Channels (at home options)
  • Yoga with Adriene
  • Chloe Ting- anything from HIIT to Ab Work outs
  • Body Project- low impact work outs
  • MadFit- full body dance/song work outs

There are many more options for exercising, but this is a good way to start at home and be able to social distance! Remember to start off small and try and find whatever support system will work best for you. Your mind and body will thank you with improved moods and feeling energized throughout the day, and who doesn’t need a little more energy?

Source: Callaghan P.. Exercise: a neglected intervention in mental health care? J Psychiatr Ment Health Nurs. 2004;11:476–483.

By Julie Johnson

As the state of Iowa continues to open up through the COVID-19 pandemic, Heart and Solutions is dedicated to the safety and needs of its clients and team members. As of the date of this article,Iowa Medicaid has extended telehealth coverage until June 25th, 2020.  We recognize the clinical need that many of our clients have for face to face sessions at this time and the need for our Medicaid clients to be able to continue to receive services after June 25^th. The measures that will be in place going forward to allow the start of face-to-face sessions beginning June 15^thwill take part in three phases. The purpose of this is to provide as much autonomy, personal choice, safety and protection as possible to our clients and to our team members, to continue to provide mental health and behavioral health counseling services to our clients, and to comply with the standards of service imposed by each insurance provider so that our clients do not get stuck with an unexpected bill.

Phase 1 –  June 15th to June 25th

Agency Wide Protective Measures

• All providers
• Voluntary face to face sessions are available for Medicaid clients from June 15th to June 25th.
  • Neither providers, nor clients are required to hold face to face sessions at this time as telehealth is still an option for all insurance types

– Clients who chose to return to face to face sessions must sign the Client Face to Face Session Waiver Agreement 6-10-2020 based on the recommendations of the APA.

– Clients and team members who decide that starting to do face to face sessions at this time is right for them will need to be aware of the following information:

• Need to wash hands or use sanitizer prior to the start of each session
• Cancel or reschedule or do telehealth if they have symptoms without late fees or counting towards their three cancelations before standby status
• Providers will be practicing social distancing in sessions and not engaging in any physical touch (high fives, handshakes, etc.)  (6 ft.)

– As before, clients will please notify their provider if they have symptoms or test positive for COVID-19

– Please limit office and session supplies to things that can be easily sanitized

– Please do not congregate between sessions in offices or common areas

In-Office Protective Measures 

• Office supervisor will assign providers days of the week to start seeing Medicaid clients in the office
• Masks are required to be worn by anyone in the office
• Clients and providers must wash their hands or utilize hand sanitizer at the start of each session
• Providers will utilize the Office Cleaning Checklistto ensure that offices are appropriately sanitized between sessions and at the end of each day

Providers practice social distancing

• Arrange furniture in office to be as distanced as possible from clients

– Signs will be posted in each office

– in-office clients wait in their cars and will text their provider when they arrive.  The provider will text the client when they can come into the office.  No one is allowed to wait in the waiting room at this time.

In-Home Protective Measures

• Masks required to be worn by BHIS providers in home
• Providers and clients are required to wash their hands or use hand sanitizer at the start and the end of each session

– BHIS specific materials that can be picked up in the offices or purchased without reimbursement pre approval

– Zip top bags so that each family can have their own supplies to be brought to the sessions each week

– Crayons to put in the bag

– Playing cards to be put in their bag

– Construction/notebook paper to put in their bag

– Providers must practice social distancing during in home sessions staying at least 6 feet away from clients and family members

Phase 2 – Beginning on June 26th

• After June 25^th, all sessions completed must be done in person.
• Private insurance can remain telehealth until their expiration dates
• Options will be provided to clients if they do not want to do in home sessions or in office sessions once the insurance company does not cover telehealth sessions

Phase 3 – Private Insurance Telehealth End Dates

UHC – 7/24/2020

Cigna – 7/31/2020

Aetna – 9/30/2020

BCBS – 8/31/2020

Please contact Heart and Solutions with any concerns going forward or if you would like to begin mental health therapy or behavioral health intervention services (BHIS)! Heart and Solutions, LLC is a strength based mental health counseling agency. Our talented team members utilize person centered, solution focused, cognitive behavioral therapy techniques, as well as a variety of other evidence based interventions and curriculum’s that are custom tailored to the needs of our individual clients and families.

As discussed in last month’s article, the COVID-19 pandemic can have a negative impact on our mental health. If you are feeling overwhelmed with some of these issues, please contact Heart and Solutions for telehealth therapy and behavioral health intervention services (BHIS) today. Many insurance companies including BCBS, United, Medicaid, and Medicare are covering mental health telehealth sessions with no out of pocket cost to you. In addition to asking for help when we need it, there are some things we can do while isolating to help us every day.

Connecting with someone can reduce boredom, loneliness, depression, and anxiety. With today’s technology, it is easy to do this via phone, text, social media, email, and various video chat options such as Facetime, Zoom, and Skype. It is also important to remember to relax (remember our article on self-care?). This can be as simple as taking deep breaths, meditating or praying, stretching, and/or doing things that you enjoy.

Though many of us are home, things still need to get done. If these tasks are stressful, take a break, pace yourself, and add something fun to the end of a more difficult task. Reach out and express your feelings and what you are going through to someone you trust, including the team at Heart and Solutions through our telehealth option.

Try out different coping skills and find out what works best for you! How about

• Keeping a journal of things you are thankful for
• Breathing exercises
• Coloring and/or drawing
• Playing with slime
• Taking a nap
• Hugging a loved one
• Watching a favorite TV show episode
• Taking or looking at pictures
• Walking
• The options are endless!

Check out our newsletter by subscribing to ryanneh@heartandsolutions.net for a new coping skill idea every month!

Heart and Solutions is still open and offering telehealth sessions for both BHIS and therapy through Doxy. Doxy is a super easy program to use and can be accessed with either your smartphone or computer.If you’re interested in telehealth services and are not a current client, give us a call at 1-800-531-4236 to get set up today! Nothing is more important than your mental health!

References

SAMHSA. Taking care of your behavioral health. https://www.samhsa.gov/sites/default/files/tips-social-distancing-quarantine-isolation-031620.pdf

The COVID-19 pandemic makes you feel grief, depressed, anxious, numb, scared, and numerous other emotions can be filled in here. Stress from this outbreak can look like worry and fear about your and your loved ones’ health, difficulty concentrating or sleeping, changes in eating and sleeping patterns, worsening mental and chronic health problems, and/or the increase of use of tobacco, alcohol, or other drugs. There is no “normal” way to feel now as our minds and bodies try to process this new scenario. Routines have been disrupted, plans have been canceled, and no one is quite sure when we can attempt to return to our “normal”. Not only are you attempting to navigate through this, but, if you have kids, they are trying to figure things out as well. This can look like increased negative behaviors such as flying off the handle, anger, lack of focus, trouble sleeping, negativity, overplanning, defiance, and/or avoidance. You deserve support always, especially now. But how do you get the support you want/need with the new restrictions suggested for flattening the curve and staying healthy?

Did you know that telehealth therapy by phone or online is likely free to you right now? Many insurance companies including BCBS, United, Medicaid, and Medicare are covering mental health telehealth sessions with no out of pocket cost to you for these needed services.

Heart and Solutions is still open and offering telehealth sessions for both behavioral health intervention services (BHIS) and therapy through Doxy. Doxy is a super easy program to use and can be accessed with either your smartphone or computer.If you’re interested in telehealth services and are not a current client, give us a call at 1-800-531-4236 to get set up today! Nothing is more important than your mental health!

References

CDC. Coronavirus Disease 2019 (COVID-19): Stress and coping. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html