Phoenix House Counseling

Addiction

Depression

Anxiety

Self Esteem

Marriage/Couples Counseling

Stress

Section One: Addiction

Section 1

Drug and alcohol abuse and addiction often go hand-in-hand with mental health issues, and Phoenix House offers treatment programs designed specifically to meet this need. We call these “co-occurring (substance abuse & mental health) problems” and we believe a successful recovery depends on addressing both our client’s mental health and substance abuse issues

Section Two: Depression

Section 2

Depression is treatable and most people see improvements in their symptoms when treated with medication, psychotherapy, or a combination of the two.

But treatment should be individualized. What works for one person might not necessarily work for another. It's important to talk to your physician and treatment team about which options may be most effective in reducing your depression.

Section Three: Anxiety

Section 3

Generalized anxiety disorder - Diagnosis and treatment - Mayo Clinic

Treatment

Treatment decisions are based on how significantly generalized anxiety disorder is affecting your ability to function in your daily life. The two main treatments for generalized anxiety disorder are psychotherapy and medications. You may benefit most from a combination of the two. It may take some trial and error to discover which treatments work best for you.

Psychotherapy

Also known as talk therapy or psychological counseling, psychotherapy involves working with a therapist to reduce your anxiety symptoms. Cognitive behavioral therapy is the most effective form of psychotherapy for generalized anxiety disorder.

Generally a short-term treatment, cognitive behavioral therapy focuses on teaching you specific skills to directly manage your worries and help you gradually return to the activities you've avoided because of anxiety. Through this process, your symptoms improve as you build on your initial success.

Medications

Several types of medications are used to treat generalized anxiety disorder, including those below. Talk with your doctor about benefits, risks and possible side effects.

Antidepressants. Antidepressants, including medications in the selective serotonin reuptake inhibitor (SSRI) and serotonin and norepinephrine reuptake inhibitor (SNRI) classes, are the first line medication treatments. Examples of antidepressants used to treat generalized anxiety disorder include escitalopram (Lexapro), duloxetine (Cymbalta), venlafaxine (Effexor XR) and paroxetine (Paxil, Pexeva). Your doctor also may recommend other antidepressants.
Buspirone. An anti-anxiety medication called buspirone may be used on an ongoing basis. As with most antidepressants, it typically takes up to several weeks to become fully effective.
Benzodiazepines. In limited circumstances, your doctor may prescribe a benzodiazepine for relief of anxiety symptoms. These sedatives are generally used only for relieving acute anxiety on a short-term basis. Because they can be habit-forming, these medications aren't a good choice if you have or had problems with alcohol or drug abuse.

Section Four: Self Esteem

Section 4 Self-esteem: Take steps to feel better about yourself - Mayo Clinic

Low self-esteem can negatively affect virtually every facet of your life, including your relationships, your job and your health. But you can boost your self-esteem by taking cues from types of mental health counseling.

Consider these steps, based on cognitive behavioral therapy.

1. Identify troubling conditions or situations

Think about the conditions or situations that seem to deflate your self-esteem. Common triggers might include:

A work or school presentation
A crisis at work or home
A challenge with a spouse, loved one, co-worker or other close contact
A change in roles or life circumstances, such as a job loss or a child leaving home

2. Become aware of thoughts and beliefs

Once you've identified troubling situations, pay attention to your thoughts about them. This includes what you tell yourself (self-talk) and your interpretation of what the situation means. Your thoughts and beliefs might be positive, negative or neutral. They might be rational, based on reason or facts, or irrational, based on false ideas.

Ask yourself if these beliefs are true. Would you say them to a friend? If you wouldn't say them to someone else, don't say them to yourself.

3. Challenge negative or inaccurate thinking

Your initial thoughts might not be the only way to view a situation — so test the accuracy of your thoughts. Ask yourself whether your view is consistent with facts and logic or whether other explanations for the situation might be plausible.

Be aware that it can be hard to recognize inaccuracies in thinking. Long-held thoughts and beliefs can feel normal and factual, even though many are just opinions or perceptions.

Also pay attention to thought patterns that erode self-esteem:

All-or-nothing thinking. You see things as either all good or all bad. For example, "If I don't succeed in this task, I'm a total failure."
Mental filtering. You see only negatives and dwell on them, distorting your view of a person or situation. For example, "I made a mistake on that report and now everyone will realize I'm not up to this job."
Converting positives into negatives. You reject your achievements and other positive experiences by insisting that they don't count. For example, "I only did well on that test because it was so easy."
Jumping to negative conclusions. You reach a negative conclusion when little or no evidence supports it. For example, "My friend hasn't replied to my email, so I must have done something to make her angry."
Mistaking feelings for facts. You confuse feelings or beliefs with facts. For example, "I feel like a failure, so I must be a failure."
Negative self-talk. You undervalue yourself, put yourself down or use self-deprecating humor. For example, "I don't deserve anything better."

4. Adjust your thoughts and beliefs

Now replace negative or inaccurate thoughts with accurate, constructive thoughts. Try these strategies:

Use hopeful statements. Treat yourself with kindness and encouragement. Instead of thinking your presentation won't go well, try telling yourself things such as, "Even though it's tough, I can handle this situation."
Forgive yourself. Everyone makes mistakes — and mistakes aren't permanent reflections on you as a person. They're isolated moments in time. Tell yourself, "I made a mistake, but that doesn't make me a bad person."
Avoid 'should' and 'must' statements. If you find that your thoughts are full of these words, you might be putting unreasonable demands on yourself — or on others. Removing these words from your thoughts can lead to more realistic expectations.
Focus on the positive. Think about the parts of your life that work well. Consider the skills you've used to cope with challenging situations.
Consider what you've learned. If it was a negative experience, what might you do differently the next time to create a more positive outcome?
Relabel upsetting thoughts. You don't need to react negatively to negative thoughts. Instead, think of negative thoughts as signals to try new, healthy patterns. Ask yourself, "What can I think and do to make this less stressful?"
Encourage yourself. Give yourself credit for making positive changes. For example, "My presentation might not have been perfect, but my colleagues asked questions and remained engaged — which means that I accomplished my goal."

You might also try these steps, based on acceptance and commitment therapy.

1. Identify troubling conditions or situations

Again, think about the conditions or situations that seem to deflate your self-esteem. Once you've identified troubling situations, pay attention to your thoughts about them.

2. Step back from your thoughts

Repeat your negative thoughts many times or write them down in an unusual way, such as with your nondominant hand. Imagine seeing your negative thoughts written on different objects. You might even sing a song about them in your mind.

These exercises can help you take a step back from thoughts and beliefs that are often automatic and observe them. Instead of trying to change your thoughts, distance yourself from your thoughts. Realize that they are nothing more or less than words.

3. Accept your thoughts

Instead of fighting, resisting or being overwhelmed by negative thoughts or feelings, accept them. You don't have to like them, just allow yourself to feel them.

Negative thoughts don't need to be controlled, changed or acted upon. Aim to lessen the power of your negative thoughts and their influence on your behavior.

These steps might seem awkward at first, but they'll get easier with practice. As you begin to recognize the thoughts and beliefs that are contributing to your low self-esteem, you can counter them or change the way you think about them. This will help you accept your value as a person. As your self-esteem increases, your confidence and sense of well-being are likely to soar.

In addition to these suggestions, try to remember on a daily basis that you're worth special care. To that end, be sure to:

Take care of yourself. Follow good health guidelines. Try to exercise at least 30 minutes a day most days of the week. Eat lots of fruits and vegetables. Limit sweets, junk food and animal fats.
Do things you enjoy. Start by making a list of things you like to do. Try to do something from that list every day.
Spend time with people who make you happy. Don't waste time on people who don't treat you well.

Section Five: Marriage/Couples Counseling

Section 5

Marriage counseling - Mayo Clinic

Marriage counseling, also called couples therapy, is a type of psychotherapy. Marriage counseling helps couples of all types recognize and resolve conflicts and improve their relationships. Through marriage counseling, you can make thoughtful decisions about rebuilding and strengthening your relationship or going your separate ways.

Marriage counseling is often provided by licensed therapists known as marriage and family therapists. These therapists have graduate or postgraduate degrees — and many choose to become credentialed by the American Association for Marriage and Family Therapy (AAMFT).

Marriage counseling is often short term. Marriage counseling typically includes both partners, but sometimes one partner chooses to work with a therapist alone. The specific treatment plan depends on the situation.

Section Six: Stress

Section 6

Chronic stress: Symptoms, health effects, and how to manage it

Chronic stress can seem overwhelming, and a person may feel unable to regain control over their life.

However, a number of strategies can help to reduce stress levels and improve well-being.

Some methods for managing stress include:

Understanding the signs and symptoms. These indications can vary, but if a person can recognize their own signals of stress, they will be better able to manage them.
Speaking to friends and family. They can provide emotional support and the motivation to take action.
Identifying triggers. It is not always possible to avoid triggers of stress. However, taking note of specific triggers can help a person to develop coping and management strategies, which may involve reducing exposure.
Exercising regularly. Physical activity increases the body’s production of endorphins, which are chemicals that boost the mood and reduce stress. Exercise can involve walking, cycling, running, working out, or playing sports.
Trying biofeedback. People who practice this form of meditation use breathing and thought techniques to create an awareness of their body and surroundings. Research suggests that Biofeedback can have a positive impact on stress, anxiety, and depression.
Improving sleep quality. Getting too little sleep or sleep of poor quality can contribute to stress. Try to get at least 7 hours every night, and set regular times for going to sleep and waking up. Avoid caffeine, eating, and intense physical activity in the hours before bed.

It can also help to unwind before sleeping, by listening to music, reading a book, taking a warm bath, or meditating, for example.

Treatment

Chronic stress: Symptoms, health effects, and how to manage it

If strategies such as those listed above are not helping, it is important to see a healthcare professional for advice and support. A doctor may recommend psychological therapy, such as cognitive behavioral therapy (CBT).

One established aim of CBT is to help people deal with chronic stress. In structured sessions, a therapist works to enable a person to modify their behaviors, thoughts, and feelings concerning stressors.

CBT can also help a person develop tools and coping mechanisms to manage stress responses.

Sometimes, a doctor recommends medications to help treat some symptoms of chronic stress. For example, they may prescribe antidepressants to treat anxiety or depression. For people with trouble sleeping, doctors may prescribe sedatives.

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