Feeling discouraged, worn down, or overwhelmed? This blog post encourages a mindful reset by exploring the powerful link between physical and emotional wellbeing. With simple, actionable tips—like moving your body, fueling it well, and getting enough rest—it offers a compassionate reminder to care for yourself holistically during challenging times.
Expressive writing is a powerful tool for emotional healing, offering a way to clarify thoughts and release unspoken feelings. This post explores how journaling can reduce distress, improve physical health, and deepen self-awareness—whether through structured prompts or free-form reflection. Even a few minutes of intentional writing each week can create meaningful shifts in your mental and emotional wellbeing.
Love is a commitment to caring for another person who is just as imperfect as you are. A commitment that requires hard work when difficulty arises. Love means forgiving when hurtful mistakes are made. It often requires a level of sacrifice to self for the good of the other person and the good of the relationship. Here are some concrete ways to put love in action amidst difficulty.
Amid the quiet rhythm of a daily walk, this reflection explores how the changing seasons mirror the inner transformations we often overlook. With gentle observations and spiritual grounding, it’s an invitation to slow down, breathe deeply, and notice the beauty—and the divine presence—woven into everyday life.
Taking small steps and accomplishing small tasks (like making your bed in the morning!) leads to a sense of pride, helping you work towards another task and another and another. In the end, you realize that small habits matter as they support larger habits. These small daily routines can lead to further positive decisions over the day and a determined sense of taking charge in your life.
Very often in counseling sessions, I hear from clients a form of the sentiment, “I know that God is all powerful, loving and good, but I doubt He is like that with me.” This is related to experiences that point to feeling forgotten by God, or overlooked by Him, or worse, being punished by Him for not being ‘X’ enough. Recently in my personal study of the Word, I was looking deeply at the book of Ruth, and the plight of Naomi struck me as echoing what my clients often express…
As we grow in our understanding of self and live within our true selves more authentically, we can more easily discern God's voice and presence. We can be freed from illusions and misconceptions and stop striving to be someone we are not or think the world around wants or needs us to be. When we do this, we come to realize that we can be standing on holy ground in the midst of our deepest struggles.
Many people reach out for therapy when they feel they can no longer function or in response to concerns of friends and family. While these are certainly appropriate times to seek therapy, they are not the only time. In fact, reaching out for help before you get to this point can help potentially avoid a crisis.
Mental health providers are, in many ways, serving as “front line workers” amidst our current crises. As human beings, they are faced with all the same stressors and hardships as most people during this time, while, as therapists, they are also called to carry the overwhelming burdens of a wide range of people afflicted in a wide range of ways by these very same circumstances and to do that with absolute steadiness and compassion. To complicate things further, the boundaries between personal and professional life have been blurred as most services are provided via telehealth typically from a private space in one’s own home and with greater fluidity of schedule. This results in an often jarring shift back and forth between personal stressors and concerns and those of the clients with very little buffer in between.
Our team at Harbor has been unwavering throughout this challenging season – unwavering in their empathy, wisdom, patience, resilience, prayerfulness, and care. They have also worked hard to ensure that they are being sustained in body, mind, and spirit while carrying the unique burdens of serving on the “front lines” of mental health during this time. So to celebrate them, we wanted to highlight their voices and let them share their insights on how they have been managing to “survive” under the many pressures of the season.
Written by Megan Farcas, LMHC (Clinical Supervisor, Senior Clinician)
In 2018, a technology company completed a study which found that Americans check their phone on average 80 times a day, roughly once every 12 minutes, including when on vacation (Asurion, 2018). While this number may seem startling, the addition of "screen time" limits within smart phone settings in recent years show just how much our lives have been taken over by the use of screens, social media, and apps. It doesn’t end there—use of screen time is not only limited to smart phones but also other devices like computers and televisions. Distracting yourself can look like turning on the television every evening and zoning out until bed time or scrolling through emails on the computer even though they have all been replied to.
Most people are aware of the dangers of screen time use in regards to things like distracted driving. The National Security Counsel documents that cell phones are involved in 27% of all car crashes and are the cause of roughly 3,000 distracted driving deaths every year (NSC). Yet there are other more subtle ways that constant distraction can cause us harm. For example, screen use even distracts us from using the bathroom properly—90% of people admit that they take their phones with them to the bathroom and studies have found that people spend up to 40 minutes using the bathroom when they are on their phone even though from a physiological perspective it shouldn’t take more than 7-10 minutes (Fulton, 2017). Such a shift in a basic function can lead to physical problems and ailments, simply because we are too glued to our technology.
So why is this? Why are we constantly distracting ourselves? In sessions with clients I often find that distraction is a way to avoid a deeper issue. It pushes off feelings of anxiety, depression, fear, sadness, or frustration to name a few. We engage in distraction because it works—but only temporarily. Eventually those feelings come back again and thus we engage in another distraction to avoid thinking about or feeling them (usually via screen time) that just perpetuates the cycle. Certainly there are times in sessions where part of the treatment plan is to utilize distraction techniques, but this is generally the case when the feeling or experience is insurmountable during an important moment (for example someone who is struggling with panic attacks while giving a presentation at work). Overall, the goal is not to always distract yourself, but to work towards managing the feelings and symptoms in other ways.
In my work with clients I have found that one way this can be done is by putting down the distractions and allowing yourself to be bored.
Being bored is often correlated with laziness or a lack of motivation. In fact, the Merriam-Webster Dictionary defines boredom as "the state of being weary and restless through lack of interest". Despite this definition, studies have found that boredom is often beneficial—maybe even necessary—for problem solving and creativity. A 2019 study found that boredom actually helped increase productivity on activities that followed periods of boredom (Park, Lim, & Oh). Boredom also often leads many to daydream, which can boost problem solving ideas and creativity (Ducharme, 2019; Mann, 2014). Boredom has also been found to help boost and motivate us towards creating new goals (Elpidorou, 2014);when we are bored we often start to think about the future and ideas we have or changes we would like to make. Additionally it has been shown to increase social identification, positive memories, and nostalgic feelings (van Tilburg, 2011).
Boredom can be hard to start if we are used to constantly distracting ourselves in order to push aside thoughts or feelings we are not ready to deal with. Sometimes the best way to work towards this is to allow ourselves momentary breaks from our constant distraction. Try taking a walk without listening to music or talking on the phone. Sit outside and let your mind wander without any agenda. Avoid looking at your phone when you are waiting in line or on public transit or sitting in a waiting room. Stop taking your phone to the bathroom. Instead, in these moments, allow yourself to be bored and see where your mind takes you. Do you start to come up with a creative solution or idea? Maybe you begin to daydream and reorient some of your goals. Do you find yourself becoming anxious? (Studies have shown that separation anxiety can be a response to not using technology, as 31% of people feel anxiety when separated from their phone (SWNS, 2017)). How long are you able to tolerate this feeling of discomfort? Can you work towards slowly decreasing the amount of time you spend desiring distraction vs. allowing yourself to reap some of the benefits of boredom?
References
Ausurion (2018, May 17). Americans Don’t Want to Unplug from Phones While on Vacation. Retrieved from https://www.asurion.com/about/press-releases/americans-dont-want-to-unplug-from-phones-while-on-vacation-despite-latest-digital-detox-trend/
Ducharme J. (2019, January 4). Being Bored Can Be Good for You—If You Do It Right. Retrieved from http://time.com/5480002/benefits-of-boredom/
Elpidorou A. (2014, November 3). The Bright Side of Boredom. Retrieved from https://www.frontiersin.org/articles/10.3389/fpsyg.2014.01245/full
Fulton, W. (2017, June 25). iPhones Have Changed the Way We Poop... for the Worse. Retrieved from https://www.thrillist.com/entertainment/nation/smartphone-toilet-health-risks
Mann, S. (2014). Does Being Bored Make Us More Creative? Creativity Research Journal, 26 (2), 165-173.
NSC. Retrieved from https://www.nsc.org/home
Park, G., Lim, B.C., & Oh, H.S. (2019). Why Being Bored Might Not Be a Bad Thing after All. Journal of Academy Management, 5 (1).
vanTill, W.A.P. (2011). Boredom and Its Psychological Consequences. University of Limerick.
SWNS (2017, November 8). Americans Check Their Phones 80 Times A Day. Retrieved from https://nypost.com/2017/11/08/americans-check-their-phones-80-times-a-day-study/
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