Counselor Toolbox Podcast

Happiness Isn’t Brain Surgery: Goal Setting Presented by: Dr. Dawn-Elise Snipes Executive Director, AllCEUs Host: Counselor Toolbox & Happiness Isn’t Brain Surgery CEUs can be earned for this podcast at: https://www.allceus.com/member/cart/index/search?q=Motivation+and+Goal Goal Setting Dr. Dawn-Elise Snipes PhD, LPC-MHSP, LMHC Executive Director, AllCEUs Host, Counselor Toolbox President, Recovery and Resilience International Objectives ~    Identify the purpose of setting goals ~    Learn about SMART goals and how to set them ~    Explore ways to help clients identify their goals ~    Identify the 6 most common pitfalls in goal setting, and how to prevent them Why Do I Care ~    Goal setting is an integral part of behavior change ~    Goal setting is something everyone does every day ~    Ineffective goals can have a negative impact on self esteem ~    Ineffective goals can make people mistakenly think they are helpless to change anything. Activity ~    Identifying pitfalls in goal setting ~    Prepare an authentic Italian meal. ~    Learn what an authentic Italian meal consists of ~    Decide what is going to be in YOUR meal ~    Learn about how to prepare that meal ~    Identify what ingredients you need for that meal (and get what you don’t have) ~    Do you do everything at the same time? (Hint: No, the sauce is made first so the seasonings can blend) SMART Goals ~    Specific ~    Measurable ~    Achievable ~    Realistic ~    Time Limited ~    Think about the last goal you set that was successful… ~    Think about the last goal you set that was unsuccessful. ~    What is the difference between the two? ~    SMART? ~    Motivation? Goals—The Beginning ~    Goals (WHY)þ ~    Goals are the overarching reason a person begins to do something. ~    Often goals are broad and abstract. “I want to be healthier.”  “I want to be happy.” ~    Goals need to be broken down into manageable, meaningful, observable objectives. ~    Phrase goals as adding a positive instead of removing a negative. Start With Problem Definition ~    How is the problem evidenced in the client? ~    How is the problem affecting the client’s overall functioning? ~    What is the client’s perception of the problem? ~    What are the client’s strengths? Goal Development ~    What is the broad goal for resolution of the problem? ~    What is the absence of the problem? ~    How will your best friend know when you have achieved your goal? Miracle Question ~    One way to elicit goals is through the miracle question: ~    If you woke up tomorrow and you were _____ (i.e. your problem was resolved/goal was achieved) what would be different? ~    This gives you insight into the symptoms/definition of the problem and motivations for change. Specific ~    Overall Goal for Treatment ~    What is the problem? ~    Example: Depression ~    How will you know when the problem is resolved? ~    Emotionally, I won’t feel as hopeless and helpless.  I wont dread getting out of bed. ~    Mentally, I won’t be so foggy headed and will be able to concentrate ~    Physically, I will have more energy and lose some weight ~    Socially, I will enjoy spending time with friends Specific ~    Subgoals ~    Main Issue ~    Learn about the overall problem (Depression) ~    Learn about your symptoms/causes/triggers of the problem ~    Identify ways to address your specific symptoms/causes/triggers ~    I won’t dread getting out of bed each day ~  

Happiness Isn’t Brain Surgery: Multiple Dimensions of Motivation Presented by: Dr. Dawn-Elise Snipes Executive Director, AllCEUs Host: Counselor Toolbox & Happiness Isn’t Brain Surgery Counseling continuing education can be earned for this presentation at https://www.allceus.com/member/cart/index/product/id/617/c/ Objectives ~    Define motivation ~    Identify the 5 principles of motivational enhancement ~    Review the concepts of motivation ~    Identify the types of motivation and ways to enhance them Think About It… ~    Why do people change? ~    What is motivation? ~    Can individuals' motivation to change their behavior be modified? ~    Do clinicians have a role in enhancing clients' motivation for recovery? What is Motivation ~    Motivation is a combination of desire, willingness and ability to do something. ~    Effectively enhancing motivation requires ~    Empathy and understanding ~    Identifying discrepancies between your desired situation and your current situation ~    Overcoming resistance to change (more rewarding behaviors or fears about change) ~    Supporting self-efficacy What is Motivation cont… ~    Change involves: ~    Recognizing that something needs to be done ~    Increasing Motivation ~    Defining the problem (create crisis) and the end goal (identify the solution) ~    Identifying the benefits to doing what you need to reach your goal ~    Addressing the drawbacks to doing what you need to reach your goal ~    Creating a plan ~    Implementing that plan ~    Adjusting the plan as needed to ensure that working toward this goal is more rewarding than staying the same What is motivation ~    Motivation is doing something to get a reward ~    Assumptions about the nature of motivation: ~    Motivation is a key to change ~    Motivation is multidimensional ~    Motivation is dynamic and fluctuating ~    When the going gets tough, motivation gets going ~    Motivation can be modified ~    Additional rewards can be added to make the new behavior more rewarding, even in the face of adversity Motivation is a key to change ~    Think about the last time you were not motivated to do something? ~    Resistance is often… ~    A lack of motivation for the new behavior ~    More motivation for the old behavior ~    One of the first steps in developing motivation for change is to create a crisis ~    What are the problems with the current situation? ~    In what ways will the change be worth the effort? Motivation is multidimensional ~    Emotional:  Makes the person happy ~    Mental: Is the logical choice ~    Physical: Improves physical health, energy or reduces pain ~    Social: Improves relationship with self or others, elicits positive feedback from self and others ~    Environmental: Makes the environment more comfortable Interventions ~    Create the Crisis ~    Examine the ways that the mood issues or addictive behaviors impact each area of wellness ~    Recognize that each negative impact is likely the result of energy shortages. ~    Identify individualized interventions ~    Identify ways to reduce stress and improve each area of wellness ~    Highlight motivations for change in as many areas as possible ~    Define and identify motivations to change in each dimension. Motivation is Dynamic and Fluctuating ~    When the going gets tough, motivation gets going ~    Motivation is a combination of ~    Commitment (Willingness) ~    Control (Self-Efficacy) ~    Challenge ~    Too easy and too hard 

Pain, Moods and Management Dr. Dawn-Elise Snipes PhD, LPC-MHSM, LMHC Executive Director, AllCEUs Host, Counselor Toolbox and Happiness Isn't Brain Surgery with Doc Snipes President, Recovery and Resilience International Counseling CEUs can be earned for this podcast at: https://www.allceus.com/member/cart/index/product/id/616/c/ Objectives ~    Characteristics of pain ~    Effects of pain ~    Depression ~    Anxiety ~    Guilt ~    Lowered Self Esteem ~    Lethargy ~    Circadian Rhythm Disruption ~    Understanding Your Pain ~    Exacerbating factors ~    Mitigating factors Objectives ~    Medical Interventions ~    Tylenol ~    NSAIDS ~    Opiates ~    Muscle Relaxants ~    Nerve Blocks ~    Accupuncture/Accupressure ~    Nonmedical Interventions ~    Guided Imagery ~    Radical Acceptance ~    Stretching/Balancing Exercises ~    Ice or Heat Packs ~    Massage ~    TENS units ~    Stress Management Characteristics of Pain ~    Everyone has pain sometimes ~    Our bodies are incredibly resilient ~    Knowing your pain can help your doctor/physical therapist ~    Acute or Chronic ~    Stabbing, aching, throbbing, burning… ~    Constant or intermittent ~    Stationary or radiating ~    Any numbness Effects of Pain ~    Depression ~    Fatigue ~    Sleep Disturbances ~    Hopelessness/Helplessness ~    Negative thoughts -> Stress ->  Serotonin -> Pain ~    Interventions ~    Mindfulness ~    Good sleep habits ~    Circadian rhythm maintenance ~    Identify the things you CAN control and that are GOOD ~    Eat healthfully to support Serotonin functioning Effects of Pain ~    Anxiety ~    Things wont get better ~    It is getting worse ~    Consequences of pain (lost job, relationships, fitness…) ~    Interventions ~    Avoid caffeine and nicotine ~    Educate yourself about the disorder and the PROBABILITY things will get worse ~    Keep a log of the good and bad days ~    Practice distress tolerance skills ~    Use the Challenging Questions Worksheet to address anxiety provoking thoughts Effects of Pain ~    Guilt ~    Self anger for not being able to… ~    Can cause you to lash out at others—push them away so you don’t disappoint them like you disappointed yourself ~    Interventions ~    Think about how you would want your child or best friend to feel if they were in your position ~    Get rid of the shoulds ~    Focus on the things that you CAN do ~    Decide whether it is worth using your energy to be mad at yourself (and the world) Effects of Pain ~    Grief ~    Stages: Denial, Anger, Bargaining, Depression, Acceptance ~    Interventions ~    Work through the stages of grief for each of the losses because of the pain (Physical, self-concept, job, freedom (driving/mobility), dreams…) Effects of Pain ~    Self-Esteem ~    How you feel about the difference between who you want to be and who you are ~    Interventions ~    Make a list of the positive things about you ~    Identify 1 or 2 goals you can work toward ~    Celebrate small things ~    Silence the inner critic Effects of Pain ~    Circadian Rhythm Disruption ~    Not getting out of bed ~    Staying inside in the dark ~    Sleeping too much ~    Interventions ~    Get out of bed at roughly the same time each morning ~    Get dressed in “day-clothes” ~    Turn on lights and sit in front of a window or get ou

Happiness Isn’t Brain Surgery Eating to Support Mental Health Host, Counselor Toolbox and Happiness Isn't Brain Surgery with Doc Snipes President, Recovery and Resilience International Counseling CEUs can be earned for this podcast at: https://www.allceus.com/member/cart/index/product/id/616/c/ Objectives ~    Review the function of the most common neurotransmitters (Dopamine, Serotonin, GABA, Glutamate, Norepinepherine, Acetylcholine) ~    Identify mental health issues associated with imbalances between these neurochemicals ~    Examine ways to deal with chemical imbalances Why I Care/How It Impacts Recovery ~    In early recovery, nearly every person’s neurotransmitters are out of balance. ~    This causes feelings of depression, apathy, anxiety, and/or exhaustion. ~    Understanding why you feel the way you do is the first step ~    Figuring out how to help yourself feel better is the next What are Neurotransmitters ~    The human brain is composed of roughly 86 billion neurons. ~    These cells communicate with each other via chemical messengers called neurotransmitters. ~    Neurotransmitters regulate ~    Mood ~    cravings, addictions ~    Energy ~    Libido ~    Sleep ~    Attention and concentration ~    Memory ~    Pain Sensitivity Neurotransmitters Cont… ~    About 86% of Americans have suboptimal neurotransmitter levels — our unhealthy modern lifestyle being largely to blame. (3) ~    Chronic stress, poor diet, environmental toxins, drugs (prescription and recreational), alcohol, nicotine, and caffeine can cause neurotransmitter imbalances. Effect of Nutrition on Brain Function ~    Eating foods with a low glycemic index improves the quality and duration of intellectual performance http://www.glycemicindex.com/ ~    Dietary proteins contribute to good brain function ~    Tryptophan is necessary for the creation of serotonin and melatonin ~    Brain cell functioning requires omega-3 fatty acids. ~    Omega-3s have also been found to help prevent and/or treat mood disorders, particularly depression ~    Iron is necessary to ensure oxygenation and for the synthesis of neurotransmitters. Effect of Nutrition on Brain Function ~    The iodine is necessary for energy metabolism in the brain cells. ~    Vitamin B1 is necessary for the utilization of glucose in the brain. ~    Vitamins B6 and B12, among others, are directly involved in the creation of neurotransmitters. ~    Nerve endings contain the highest concentrations of vitamin C in the human body. ~    Vitamin E is necessary for effective transmission of neurological signals Think about it ~    How do you feel when you are not getting enough oxygen? (Hint: You yawn) ~    What effect might a low carb diet have on mood? ~    What effect might a low protein diet have on mood? (Most non-vegan Americans get plenty of protein) ~    Why do doctors test for vitamin-D levels in patients with depressive symptoms? B Vitamins ~    Low levels of B-12 and other B vitamins i.e  vitamin B-6 and folate may be linked to depression. ~    Vitamin B3 (Niacin) ~    Food sources: Poultry, fish, meat, whole grains, and fortified cereals ~    What it does: ~    Helps with digestion and changing food into energy ~    Helps body conserve tryptophan and convert it into serotonin B Vitamins ~    Vitamin B 5 Pantothenic Acid ~    Food sources include:  beef, mushrooms, eggs, vegetables, legumes, nuts, pork, saltwater fish, whole rye flour, whole wheat ~    What it does ~    Help control the secretion of cortisol ~    Help with migraines and chronic fatigue syndrome

Happiness Isn’t Brain Surgery:  Sleep Effects Host, Counselor Toolbox and Happiness Isn't Brain Surgery with Doc Snipes President, Recovery and Resilience International Counseling CEUs can be earned for this podcast at: https://www.allceus.com/member/cart/index/product/id/616/c/ Objectives ~    Learn about sleep ~    The function of sleep ~    Sleep cycles ~    How much is enough ~    How lack of sleep contributes to feelings of depression, anxiety and irritability ~    Learn techniques for sleep hygiene What is the Function of Sleep ~    Sleep is time to rest and restore ~    Adequate sleep improves memory and learning, increases attention and creativity, and aids in concentration and decision making. ~    Toxins that accumulate in the brain are thought to be cleared out during sleep ~    Healing and repair of cells takes place during sleep ~    Sleep helps to maintain the balance of hormones in the body: ~    Ghrelin and leptin, which regulate feelings of hunger and fullness ~    Insulin, which is responsible for the regulation of glucose in the blood Functions cont… ~    Sleep deficiency is also linked to a higher risk of ~    Cardiovascular disease ~    Stroke ~    Diabetes ~    Kidney disease ~    Sleep deprivation is correlated to ~    Difficulty concentrating ~    Irritability ~    Fatigue/Loss of energy Understanding Sleep Cycles ~    Stage 1 NREM sleep is when you drift in and out of light sleep and can easily be awakened. ~    Stage 2 NREM brainwaves slow with intermittent bursts of rapid brain waves, the eyes stop moving, the body temperature drops and the heart rate begins to slow down. ~    This stage usually lasts for approximately 20 minutes ~    Stage 3 NREM sleep, also known as deep sleep or delta sleep, is marked by very slow delta brainwaves. There is no voluntary movement. You are very difficult to wake. ~    This stage usually lasts for approximately 30 minutes ~    The largest percentage of Deep Sleep comes in the early part of the total night's sleep pattern Understanding Sleep Cycles ~    REM Sleep (Rapid Eye Movement) is characterized by temporary paralysis of the voluntary muscles and fast, irregular breathing, inability to regulate body temperature, faster brain waves resembling the activity of a person that is awake. ~    Most dreams occur during REM sleep How Much is Enough? Sleep and Hormones ~    Estrogen usually improves the quality of sleep, reduces time to fall asleep, and increases the amount of REM sleep ~    Too little or too much testosterone may affect overall sleep quality ~    Cortisol is your stress hormone and prevents restful sleep ~    Thyroid hormones which are too high can cause insomnia and too low can cause fatigue and lethargy Nutrition and Sleep ~    Tryptophan is used to make serotonin ~    Serotonin is used to make melatonin ~    Melatonin functions to help you feel sleepy ~    Caffeine is a stimulant with a 6-hour half life ~    Nicotine is a stimulant with a 2-hour half life ~    Decongestants are stimulants with a 2 hour half life ~    Antihistamines make you drowsy but contribute to poor quality sleep ~    Alcohol blocks REM sleep and can cause sleep apnea Nutrition cont… ~    Eat a high protein dinner to ensure you have enough tryptophan in the body ~    Make sure you are getting enough ~    Selenium ~    Vitamin D ~    Calcium ~    Vitamin A ~    Magnesium ~    Zinc Sleep Hygiene ~    Create a wind-down ritual ~    Reduce or eliminate exposure to blue-light 1 hour before bed (TV, Computer, Phone, some