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The Healing Power of Nature

One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health.

The Many Benefits of Spending Time in Nature

Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.

In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.

Give Ecotherapy a Try

Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.

But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.

If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.

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What is Mindful Eating?

In recent decades, mindfulness meditation has taken the West by storm. As a result, more and more people are experiencing less stress and more fulfillment in their life by “staying in the moment.” Well, mindfulness can be applied to any area of your life, including eating!

You may have heard of mindful eating before and assumed it had something to do with eating more slowly and chewing your food longer. And while these two considerations are part of the practice, they only scratch the surface.

Guidelines for Mindful Eating

You may be wondering why you should even begin to explore mindful eating. Well, the main reason is that the practice can help you to lose weight and easily maintain a healthy weight. This of course helps you to prevent the development of certain chronic diseases such as hypertension, type 2 diabetes, and heart disease.

Health benefits aside, mindful eating also puts a lot of joy in your life. Most people no longer savor their meals but instead wolf them down while mindlessly watching TV or surfing the Internet. Mindful eating reminds you to savor your food and, in reality, savor every moment of this delicious life!

If you’re interested in mindful eating, here are some guidelines to help get you started:

  • Refrain from eating because “it’s time” or because you are feeling intense emotions. Instead, become aware of hunger and satiety cues to guide your decisions on when to eat.
  • Be mindful when creating a shopping list, choosing those items that have real health value.
  • Start with a small portion, you can always have second helpings if needed. But you may be surprised how often those second helpings aren’t needed when you eat slowly.
  • Enjoy each bite of your food. Taste all the flavors and feel the different textures of your food. Eating this way not only adds joy and sensuality to your life, but it helps you to eat more slowly so you don’t overeat.

Mindful eating makes dieting a thing of the past and empowers people to make better food choices through common sense and enjoying the experience of eating. I encourage you to give mindful eating a try and see if it can’t benefit your health and overall well-being.

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The Importance of Community for Your Mental Health

Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night. 

But there is something else that greatly influences our mental health and that is a community and a sense of belonging. Human beings are wired for connection. When we feel connected to others, we feel loved and supported. Friends can often help alleviate the stress in our life because our friends are there for us to lean on.

If you have been feeling alone and isolated, here are some ways you can find your own community and begin to connect with others:

Go with What Interests You

What activities and hobbies do you have? You may want to join a book club or take a painting lesson. If you’re athletic or used to playing a sport in school, maybe you could join a local team. You’ll no doubt find it easier to connect with others who enjoy doing the same things you do.

Volunteer

Being of service to others is highly rewarding, and volunteering is also a great way to connect with others who share similar values. What causes do you feel passionate about? What charities do you support? Check out their website or give them a call to see what volunteering opportunities they may have available.

Connect with Something Bigger Than Yourself

Do you have a particular religion or spiritual practice you connect with? Maybe it’s time to get back to your church or try taking that meditation class you’ve been thinking about. Is there a political cause that speaks to your heart? Helping others reach a meaningful goal can be a great way to find purpose in your own life.

Humans are not meant to be alone. We need to socialize. If you have been feeling down, now’s the time to go out and make some new connections.

And if you’ve been dealing with depression and anxiety for some time and could use someone to talk to, please give me a call.

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Affirmative Therapy for the LGBTQIA+ Community

People within the LGBTQIA+ community share many things in common outside of sexuality and identity. Many seek therapy for things like self-esteem concerns, anxiety, relationship issues, and more. Regardless of the reason, someone from the community might seek counseling, it is important that their therapist will be accepting and supportive.

What is LGBTQIA+ Affirmative Therapy?

LGBTQIA + Affirmative Therapy was developed to address the unique emotional and mental health needs of members of the LGBTQIA+ community. This therapy describes the acknowledgment and acceptance of an individual’s identity and sexual orientation. Therapists who offer affirmative therapy provide their LGBTQIA + clients a safe space to develop a healthy sense of self and strengthen their voice. 

Tenets Of LGBTQ + Affirmative Therapy

LGBTQIA+ Affirmative Therapy can help someone challenged with mental health issues navigate their life and choices in a more thoughtful and meaningful way. Here are some of the main tenets of LGBTQIA+ Affirmative Therapy:

Safe Spaces

The most important aspect of effective therapy is creating a safe space for the client to explore their emotions and heal any trauma. In LGBTQIA+ Affirmative Therapy, individuals are welcomed without any judgment or preconceived notions.

Finding a True Ally

Once a safe space and genuine trust have been established, an alliance can be fostered where the LGBTQIA+ individual feels they are supported and celebrated.

 

What is the Best Way to Find an LGBTQIA+ Affirmative Therapist?

If you would like to work with a trained LGBTQ + Affirmative therapist, there are several steps you can take to find one:

  • Ask a friend or acquaintance for a referral
  • As for a referral from a well-known LGBTQ + organization
  • Do a Google search specifically using the term LGBTQ + Affirmative Therapy

Make a list of two to three therapists who seem qualified to help you with your unique issues, then feel free to call them to get a sense of their personality. A good therapist will be happy to speak with you to make sure your questions are answered and you feel comfortable moving forward.

If you are experiencing a mental health issue and would like to work with an LGBTQ + Affirmative therapist, please reach out to me. I offer telehealth sessions and am happy to discuss how I may be able to help.

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Orlando, FL 32803

(407) 986-2888
alan@azupkacounseling.com