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What’s the Difference Between Fighting and Arguing with Your Partner?

Mindful Healing_Whats The Difference Between Fighting And Arguing With Your Partner

FIGHTING VS ARGUING

When you have a conflict with your partner you may refer to it as a fight. We don’t mean fisticuffs; we mean a verbal fight. Other times we say we had an argument. Do they mean the same thing or are they different? They are different. In a fight someone has to win. In an argument, there is no goal to win, the goal is for both parties to listen.

HOW TO AVOID FIGHTING

First, acknowledge that there is a conflict and embrace it. Conflicts are not negative; in fact, they are opportunities to improve relationships. If they get ignored, resentment can poison the relationship. See it as an opportunity for both of you to resolve something. After practicing as a couple, you will look forward to resolving issues while building trust in one another. Define the issue and the outcome you want.  Set a specific time to discuss. Sometimes it is best to let things cool down. Later in the day is best, you don’t want these issues to go unresolved overnight. These are only three tips. If you want more, check out 13 Rules for Fair and Healthy Fighting in Relationships.

HOW TO ARGUE IN A RELATIONSHIP

Conflicts are healthy, embrace them and look forward to resolving them. The key for both sides is listening. When you are both actively listening, it doesn’t feel like a fight—because it stops being a fight if both parties are listening. Remember, there are issues on both sides that need to be resolved. Blame is not the goal. Sure, there may be some responsibility on either or both sides—but that is very different from blame. Seek opportunities to accept responsibility and acknowledge your role.

BE MINDFUL OF THE MOMENT

Mindful Healing is more than Therapy and Counseling. We are about helping you be mindful in every area in your life. When you are mindful, you feel a sense of freedom from being in a judgmental state. It is an awareness of one’s thoughts, emotions, and experiences from moment to moment.  Mindfulness is for everyone and a gift you can give yourself.

 

If you live in Portland or the Portland area and want help with

couples or poly counseling or learn about mindfulness training,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.

 

Will The Things I Discuss In Therapy Be Kept Private?

Mindful Healing_Affordable Help for Depression in Portland

Seeking help in the first place is a bold first step when addressing depression or anxiety. After making the decision to seek help, there may be concerns about own privacy during therapy. Therapists understand that you need to feel comfortable talking about private and revealing information. You need a safe place to talk about anything you want without fear of that information leaving the room. Here are a few reasons why your privacy is safe with Mindful Healing.

First, Privacy is the Law

The Health Insurance Portability and Accountability Act (HIPAA) contains a privacy rule that creates national standards for protecting an individual’s medical records and personal health information, including information about psychotherapy and mental health services.

Second, We Have a Code of Ethics

Psychologists and other mental health professionals believe confidentiality is a major principle in our code of ethics.

We also have five guiding principles:

  • we strive to prioritize the benefits for those we work with,
  • we establish relationships with trust,
  • we promote integrity with accuracy and honesty,
  • we recognize that fairness and justice is entitled to all persons, and
  • we respect everyone’s right to dignity.

What Will My Employer Know?

Even if your employer provides your health insurance, they do not receive information about your health services. There are employers that specifically offer employee assistance programs (EAP’s) which may include mental health programs, but the employer does not receive information about how the employee uses it.

How Much Gets Shared with My Parents?

If you are under 18, there is usually an initial meeting with the child and the parents to establish ground rules, so everyone knows what to expect. The intent is to create a safe space for the child so he or she feels comfortable sharing feelings and information. In some cases, the parents may only want to be informed if the child is engaging in risky activities. If you are over 18, but use your parent’s insurance, they may get a statement of Explanation of Benefits, but they will not have access to what you have discussed with your therapist.

What Can I Share About My Therapy?

This is up to you and your comfort level. Sharing with your friends and family that you are seeing a therapist or counselor is your right as a patient. How much information you decide to share is up to you.

Is Counseling Just for Depression and Anxiety?

The short answer is no. Getting help for depression and getting help for anxiety are the primary reasons why people seek counseling, but specifically, you may need help with PTSD, grieving, pain management, ADHD, or generally feeling lost and needing help with direction in life. We view therapy as a collaborative process with the goal of healing physical pain, fostering insight, developing personal empowerment, and creating inner harmony so you can live as your authentic self.

 

If you live in Portland or the Portland area and want information or help with a therapist or counselor,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.

 

Upward Trend in Mental Health

Mindful Healing_Mental Health is Trending in a More Positive Direction

As a global culture we have come a long way from believing mental illness conditions were rooted in religion or superstition. Although records dating back to the 5th century suggest that Hippocrates was known to treat mental health conditions by identifying changes in environment or occupation, for centuries mental health was still marginalized and often unaddressed.

Support, Education, Advocacy, and Research

The way mental illness is portrayed and reported in culture and media has the greatest impact on influencing public opinion on mental health issues and perpetuating stigma. More recently, however, there has been a great deal of progress in the way pop culture media is building sensitivity for those who suffer from mental illness. Today, we see a trend towards de-stigmatizing mental health in all aspects of our lives. Public figures share their struggles with depression and anxiety. These include politicians, athletes, and actors. We are seeing more roles and stronger characters that serve the subject of mental health with more compassion and less stigma.

More Organizations and More Spending

While the prevalence of mental health conditions among adults has been relatively stable since 2008, we have seen an increase in organizations and federal spending. Cuts in 2019 will be the first year when funding has decreased. In fact, a 2020 bill to increase funding for National Institutes of Health (NIH), Substance Abuse and Mental Health Services Administration (SAMHSA) was just approved in June 2019 which would also increase funding for grants such as the Community Mental Health Services Block Grant.

Not All Trends are Rosy

Despite the positive trend towards greater support and understanding for those who suffer from mental health issues, specific conditions like depression and ADHD are on the rise. Major depression continues to increase among women and young adults. The most concerning trend, however, is that conditions associated with mental health issues are worse among those who are uninsured or poor. The twelve-month prevalence was higher among uninsured adults (4.7%), compared to insured adults (3.9%), and far higher among those below 100% of the federal poverty level (6.8%) compared to those at or above the federal poverty level (3.5%).

You Don’t Need Insurance and Therapy is Affordable

Therapy and counseling are affordable, and you do not need insurance. In fact, at Mindful Healing Portland, LLC, we accept clients on a sliding scale based on your budget and needs. Part of our mission is to provide high-quality care without adding undue financial stress to our clients. We are currently accepting clients for our sliding scale rates.

 

If you live in Portland or the Portland area and want information depression,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.

 

How Much Does Therapy Cost Without Insurance?

Anxiety and Stress Group

Money and Mental Health

These are two topics that are almost considered taboo conversation starters. Money and mental health both have stigmas that may be difficult to broach in a conversation. This becomes an even greater challenge when they overlap. Most people consider getting therapy and counseling to be unobtainable because of financial barriers. Finding affordable help for mental health is a topic that is important and is becoming easier to talk about.

Deciding To Get Help In The First Place

Getting counseling and therapy for mental health issues is affordable. Many practitioners, like Mindful Healing Portland, offer services on a sliding scale based on your income. Now that you know that financing is not a barrier you will want to take some first steps to get help. You may still want to know where to start when feeling depressed or dealing with other mental health issues. Find someone to talk to, someone you trust.  This can be a family member or a friend. It is also ok if you feel more comfortable talking to a therapist, counselor or family doctor. Sometimes we feel less judged by “strangers”.

Is Counseling Just For Depression and Anxiety?

The short answer is no. Getting help for depression and getting help for anxiety are the primary reasons why people seek counseling, but you may need help more specifically with PTSD, grieving, pain management, ADHD, and generally feeling loss or needing help with direction in life. We view therapy as a collaborative process with the goal of healing psychic pain, fostering insight, developing personal empowerment, and creating inner harmony so you can live as your authentic self. Mindfulness services such as Mindfulness Training can help greatly in achieving these goals. Learn about Mindfulness Training at Mindful Healing.

If I Have Insurance Does It Cover Therapy?

All insurance plans must include mental health benefits according to the Affordable Care Act. This means most people with health insurance have some form of mental health coverage for treatment such as counseling and therapy. This also means that you might be required to choose a therapist within your providers network.  Your insurance may require other criteria like providing a diagnosis, paying a deductible, or a referral for treatment.

Affordable Therapy and Counseling

Therapy and counseling are affordable, and you do not need insurance. In fact, at Mindful Healing Portland, LLC, we accept clients on a sliding scale based on your budget and needs. Part of our mission is to provide high-quality care without adding undue financial stress to our clients. We are currently accepting clients for our sliding scale rates.

 

If you live in Portland or the Portland area and want information or help with Anxiety Disorder and/or Depression,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.

 

How Much Does Therapy Cost?

 

Psychologist taking notes during couple counseling session

One of the biggest obstacles for people who seek mental health counseling or therapy is the perception of cost. According to research by the Kaiser Family Foundation, 45 percent of the study group cited cost as a barrier to seeking mental health services. Many do not know that you do not need insurance for treatment with a mental health counselor or therapist, and many practitioners, like Mindful Healing, offer services at a sliding scale based on your income.

Does Insurance Cover Therapy?

According to the Affordable Care Act, all insurance plans must include coverage for mental health services. This means most people with health insurance have some form of mental health benefits. This also means that you might be required to choose a therapist within your providers network. Your insurance may require other criteria for treatment, like providing a diagnosis, paying a deductible, or a referral for treatment.

How Much Does Therapy Cost?

Fees differ based on geographic location and levels of training. Most therapists charge per session, which each session lasting anywhere from 45-55 minutes. Therapy in New York can cost upwards of $300-$400 a session. Portland pricing is a lot cheaper and at Mindful Healing we work on a sliding scale. Call us at (503) 878-8588 for pricing and scheduling.

Affordable Therapy and Counseling

Therapy and mental health counseling is affordable, and you do not need insurance to get treatment. In fact, at Mindful Healing Portland, LLC, we accept clients on a sliding scale based on your budget and your needs. Part of our mission is to provide high-quality care without adding undue financial stress to our clients. We are currently accepting clients for our sliding scale rates.

 

If you live in Portland or the Portland area and want information or help with Anxiety Disorder and/or Depression,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.

 

Am I Depressed? Can I Self-Diagnose Depression?

Mindful Healing_Am I Depressed_Can I Self-Diagnose Depression

The short answer is no, but you can self-assess to determine if therapy is the next step for you. A professional diagnosis, as you might imagine, must come from someone with proper mental health training and education like a National Certified Counselor (NCC) or Licensed Professional Counselor (LPC).

Aren’t Online Depression Tests Controversial?

They can be. Mostly because mental health is a spectrum and checking off multiple choice questions without the availability to follow-up questions can’t replace a professional counselor. Also, some of the online tests are used as marketing tools to capture your contact information for newsletters and advertising. The biggest concern is that they are not intended to replace a professional diagnosis but can start the conversation and help in assessment and make you aware of symptoms that are compatible with depression.

In a goodwill effort, Google partnered with the National Alliance on Mental Illness (NAMI) to create a self-assessment test. There were two concerns; one was that you were possibly sharing your mental health information with a big corporation like Google, the second one was that while NAMI is a great support organization for families dealing with mental health issues, they are not a medical organization.

How Can I Self-Assess Online?

We can’t stress enough that these are NOT diagnostic tools! Please consult a mental health professional for a diagnosis. These are quizzes to help you assess symptoms and decide if the next step for you is to seek a counselor or therapist.

John M. Grohol, Psy. D., Editor of Psych Central, was one of the critics of Google’s Depression Test, mostly out of concerns for privacy. He is also a Doctor of Psychology with a multi-decade career in mental health. He has two quizzes, the Quick Depression Test and the slightly longer Depression Quiz.

Kaiser Permanente and Pfizer also have a quick Depression self-assessment tool that is extremely user-friendly. Although, if you had the same concerns about Google sponsoring a mental health test, then you may have concerns about who sponsors Kaiser’s quiz. Kaiser is a large insurance company and Pfizer is one of the largest pharmaceutical companies that treat mental health disorders like a disease. Mental health disorders are NOT a disease.

What Do I Do with the Test Results?

We have a great article about where to start when feeling depressed. In that article, we talk about self-assessment and 10 signs you might be depressed. The most important next step is to talk to someone you trust. Someone you trust can be a family member or a friend, but it is also common for the person you trust the most with your depression to be a stranger. Reaching out to a professional counselor can remove doubt about bias or personal history you have with friends and family. You can also seek out others who experience and understand depression. In Portland, there are meetups, large and small, where you can socialize with others that have the same challenges. The largest meetup is the Portland Anxiety & Depression Group. As of the date of this blog post, they are 4,800 members strong.

I Already Feel Like I Can’t Cope

If you feel like life isn’t worth living or having thoughts about suicide, please call the National Suicide Prevention Lifeline at 1-800-273-8255. Local crisis workers are available 24/7 to listen and help.

Do I Need Insurance to See a Therapist?

No. In fact, at Mindful Healing Portland LLC, we accept clients on a sliding scale. We are currently accepting clients for our sliding scale rates. According to Psychology Today, almost half (47.7 percent) of those diagnosed with depression do not seek help due to assumptions about the cost of treatment. Please don’t let this be a barrier towards seeking help.

 

If you live in Portland or the Portland area and want information or help with Anxiety Disorder and/or Depression,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.

 

Getting Help for Depression in Portland

Mindful Healing_Getting Help for Depression in Portland_600

Depression is isolating, but you are not alone—especially if you live in Portland, OR or Vancouver, WA. As recently as 2017, WalletHub did a survey and found Portland and Vancouver as the two most depressed cities in the United States. Ironically, this was stated in a report titled, “The Happiest States in America.”

YOU ARE NOT ALONE

If you are feeling depressed, it is important to reach out. In a previous blog, we offer ideas for where to start when feeling depressed. There are options like talking to someone you trust or social groups, meetups, hotline, and chats. Some feel more comfortable talking to a counselor. The good news is depression can be treated and you shouldn’t be expected to do it alone. Therapy is a collaborative process with the goal of healing and developing personal empowerment.

WHY IS IT HARD TO ASK FOR HELP?

The biggest factors that prevent people from seeking help are logistics, cost, and time.  Help with depression can be affordable. Other factors like feeling you can handle it on your own and embarrassment or concern about burdening your friends and loved ones are completely normal.  Asking for help with depression can be challenging, but depression is already challenging. There is plenty of help out there.

HOW DO I KNOW IF I’M DEPRESSED?

Everyone feels sad, empty, or lonely at times. These are normal, healthy emotions to experience. They tell us when we are experiencing pain, disappointment, or loss, etc., and encourage us to slow down. Emotions like sadness tend to be short-lived feelings that come and go. Depression is more persistent. If you feel like you are depressed but unsure, it is a good idea to get a professional opinion from a counselor or therapist.

DO I NEED INSURANCE TO SEE A THERAPIST?

No. In fact, at Mindful Healing Portland LLC., we accept clients on a sliding scale. We are currently accepting clients for our sliding scale rates. According to Psychology Today, almost half (47.7 percent) of those diagnosed with depression do not seek help due to assumptions about the cost of treatment. Please don’t let this be a barrier towards seeking help.

 

If you live in Portland or the Portland area and need help with Depression,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.

 

Getting Help for Childhood Trauma

Mindful Healing_Getting Help for Childhood Trauma

Adverse Childhood Experiences (ACE)

Trauma, in general, can be described as an event that occurs that is beyond our physical, psychological, or spiritual abilities to cope. We can also experience trauma indirectly. We can even experience trauma from hearing about trauma someone else has experienced, or repeated exposure to another person’s trauma. As you can imagine, trauma impacts both children and adults. In fact, childhood trauma, sometimes called adverse childhood experiences (ACE), can have a long-lasting impact into adulthood.

Trauma is Personal

At Mindful Healing in Portland, we understand that trauma is personal. This means that each person’s interpretation of stress and capacity to cope is different from another’s. While each person is unique, what is true for all who experience trauma is that the challenge is real. You are not alone if you are seeking help for trauma.

What Kind of Impact Can Childhood Trauma Have in Adulthood?

If unaddressed, childhood trauma can lead to Post Traumatic Stress Disorder (PTSD). For some, you may not know the difference between Trauma and PTSD, essentially PTSD is an accumulation of trauma or triggers from traumatic events. As these reactions persist, they can trigger new trauma, leading to PTSD. PTSD is a condition that develops in response to a trauma, which includes 4 major types of symptoms: intrusive thoughts, avoidance behaviors, distortions in mood and cognition, and arousal symptoms.

Trauma Can Even impact Your Response to Pain

Chronic pain, understandably, is thought of as a physical problem and less related to the mind. The mind-body is a whole system and one can impact the other. Recently, NPR shared a story of Jeannine of Burbank, Calif., who had been suffering from chronic pain since she was 8.

The story titled, “Can You Reshape Your Brain’s Response to Pain?” continues to address alternate sources, such as childhood trauma, for chronic pain.

“Around 50 million Americans suffer from chronic pain. Most of us think of pain as something that arises after a physical injury, accident or damage from an illness or its treatment. But researchers are learning that, in some people, there can be another source of chronic pain.

Repeated exposure to psychological trauma, or deep anxiety or depression — especially in childhood — can leave a physical imprint on the brain that can make some people, like Jeannine, more vulnerable to chronic pain, scientists say. (We are not using her last name for reasons of privacy.)

Get Help with Childhood Trauma Today

Therapy can do a lot towards helping you to heal from and cope with trauma. In the context of therapy, at Mindful Healing Portland LLC, we take a holistic approach. This involves creating a safe space for grounding and working through trauma. In therapy, we can assess how trauma has affected the mind-body, teach grounding skills to work with somatic challenges (physical reactions), and bring greater calm and relaxation into the body.

Do I Need Insurance to See a Therapist?

No. In fact, at Mindful Healing Portland LLC., we accept clients on a sliding scale. We are currently accepting clients for our sliding scale rates.

 

If you live in Portland or the Portland area and want information or help with PTSD and Trauma,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.

 

How Childhood Trauma Can Impact Your Physical Health

Mindful Healing_How Childhood Trauma Can Impact Your Physical Health

There is a consensus in the wellness community that there exists a mind-body connection. Mental health contributes to physical health. PTSD and Trauma can have an immediate impact on brain chemistry. In youth, this can also impact the development of the neurocircuitry. There can also be long-term physical impacts on the body that can lead to cardiovascular disease and high blood pressure leading to heart attack and strokes.

Let’s Talk Brain Impact

Stress creates a chain reaction that starts in the brain. In the short term, your emotional processor, the amygdala, sends signals to your command center, the hypothalamus, to increase heart rate, deeper intake of oxygen, more adrenaline, and cortisol is released to compensate for the energy spent during the chain of events.

This chain reaction is beneficial under moderation, but with PTSD these signals are always being sent and it can be a non-stop continuous chain reaction. In short, you produce too much cortisol which can kill brain cells and even reduce the size of the brain.

PTSD Impact on the Heart

We should add the caveat that there needs to be more research on the correlation between stress and PTSD and heart disease, but it is agreed that people with PTSD have a higher risk of heart disease. This means that PTSD may also lead to behaviors that are directly related to heart disease like substance abuse. Even if we remove those factors, PTSD also leads to physical contributions of heart disease like high blood pressure and increased cholesterol levels.

PTSD Impact on the Rest of the Body

Under stress, your liver produces extra blood sugar to give you a boost of energy. If this becomes chronic you could develop type 2 diabetes and then a domino effect of physical issues can arise. It can impact a male’s testosterone levels and sexual drive for both genders. Finally, your immune system gets weakened and you become more susceptible to the flu and the common cold—as well as other infections.

PTSD Can Be Treated

When you have PTSD, it might feel like you’ll never get your life back, but it can be treated. More importantly, you are not alone. There are many people realizing that help is available. Treatment for PTSD can improve your symptoms (see list of 22 PTSD symptoms), teach you skills to cope with PTSD, and restore your self-esteem. You can find the strength you did not know you had.

Do I Need Insurance to See a Therapist?

No. In fact, at Mindful Healing Portland LLC., we accept clients on a sliding scale. We are currently accepting clients for our sliding scale rates.

If you live in Portland or the Portland area and want information or help with PTSD and Trauma,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.

 

Car Accidents: The Number One Cause of PTSD

Mindful Healing_Car Accidents_The Number One Cause of PTSD

What is the Definition of PTSD?

In layman terms Post-traumatic stress disorder (PTSD) is a mental health condition that’s triggered by a terrifying traumatic event — either experiencing it or witnessing it. A traumatic event can include a natural disaster, a serious accident, a terrorist act, war, combat, physical or sexual abuse.

What is the #1 Cause?

Most people associate PTSD with veterans exposed to the violence of war and combat. Others associate PTSD with a form of physical or sexual abuse. The number one cause, however, is car accidents.  Technically the term is motor vehicle accidents (MVA).

According to the American Psychological Association, “Over one percent of the American population is involved in a serious (causing personal injury) motor vehicle accident (MVA) each year and a majority will experience at least a minor MVA by the age of 30. MVAs are considered the leading cause of posttraumatic stress disorder (PTSD) in the general population and car accidents are the number one trauma for men and the second most frequent trauma for women…”

How Do I know If I Have PTSD from an MVA?

In a previous article, we define the difference between trauma and PTSD.  It is best to get assessed by a mental health professional to determine whether you have PTSD or any other mental health disorder. If you’ve experienced a trauma and notice changes in your thinking, behavioral, emotional, or arousal, and it is causing you distress or impacting your functioning, it is wise to seek treatment to get help with whatever changes you are experiencing. You can also reference an article that lists 22 symptoms of PTSD.

Why Seek Help after a Car Accident?

The short answer is to reduce your PTSD symptoms sooner. According to a national survey that examined 8,000 individuals, 40 percent of those who did not receive mental health treatment for PTSD resulting from either an MVA or other cause within six years following the trauma continued to suffer from PTSD for as long as 10 years after the initial trauma.

By seeking treatment, reaching out for support, and developing new coping skills, you can overcome PTSD and move on with your life. People who seek treatment find relief from their symptoms and go on to lead a healthy life. It is also important to know that it is possible for PTSD to be successfully treated many years after the traumatic event or events occurred, which means it’s never too late to seek help.

Do I Need Insurance to See A Therapist?

No. In fact, at Mindful Healing Portland LLC., we accept clients on a sliding scale. We are currently accepting clients for our sliding scale rates.

 

If you live in Portland or the Portland area and want information or help with PTSD and Trauma,

E-MAIL US OR CALL US AT 503-878-8588 TO SCHEDULE YOUR INTAKE TODAY.